Not for time do Bench Presses in the following format. Rest 2 minutes between sets.
AMRAP in 7 minutes
Then 4 minute (8 rounds) of 20/10 TABATA of alternating
Results: AMRAP – 6 rounds plus 7 deadlifts.
EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).
First minute (4th minute, 7th minute, etc.) –
Second minute (5th minute, 8th minute, etc.) –
Third minute (6th minute, 9th minute, etc.) –
Repeat for the 6 rounds…
Results: Made this one up on my own and it seems like it worked really well. Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups. Be careful and try and use more core with the burpees and less arm or your pushups will be really hard. Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.
A. Every 2 minutes, for 10 minutes (5 sets):
B. Every 3 minutes, for 15 minutes (5 sets):
C. Three sets of the following:
Results: The format was taken from CF Invictus with some slight modifications. Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row. Part C took 5 minutes, but time is not very important in this one. Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.
Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Then do Jackie:
Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.
Part A: Perform 5 rounds of:
Part B: Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:
Bench Press @ 70kg
Part C: For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of
Result: For part C: 6:53