Take 25 minutes and work on handstands
Then do 5 rounds of
Then do 21-15-9 of (Diane):
Results: Slight improvement with the handstands, platewalks were more stable, kickups more controlled. L-sits still need work. For Diane finished in 9:42. Compared to last time I did this workout @155lbs it was a big improvement (finished in 11:00 last time).
Did this format before and seemed to work…
Part 1: Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Part 2: Then complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Part 3: Then complete as many rounds and reps as possible in 7 minutes of:
Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts. Part 2 – 5 rounds plus 5 SDLHP. Part 3 – 3 rounds plus 5 Cleans.
I took the first part from CF Invictus. The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4. This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps. Increase weights per set.
Every 4 minutes, for 20 minutes (5 sets) of:
Then not for time do 5 sets of desdlifts with the following reps per set
Results: Disappointed with the cleans since I only got up to 155lbs/70kg. For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).
Spend 20 minutes working on handstands.
Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:
Results: Tripod tuck up worked OK. Kickup to Handstand as shown did not work as well as I thought. Needs more work probably. Total of 222 reps for the metcon.
Spend 15-20 minutes working Handstands.
Not for time, do 5 rounds of:
For time do 3 rounds of:
For time do 3 rounds of:
Results: First round of the Metcon in 7:32. Second in 10:43.