Back from vacation so thought I would start with something long and simple to get back into the swing of things.
Against a running clock for all 3 parts, for time do
Start with 3 rounds of
Then run 5k
Then finish with 3 more rounds of
Results: 35:33
A short workout today.
Every 3 minutes for 15 minutes do
Then, AMRAP in 5 minutes of
Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195). For the metcon did 6 rounds plus 9 reps.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
Every 90 seconds for 15 minutes alternate between
Then do 3 rounds for max reps of
Results: For the metcon did 134/145/125 reps.
Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.