For time complete 5 rounds of the following within a 16 minute time cap:
Results: 23:02. Forgot about the cap and kept going. Was worth it since it is a really good workout.
Taken from Atomic CF Monkey Monkey!
Every two minutes for 5 rounds (10 minutes)
5 x Strict Press @ 50kg
For time complete 15-12-9 of:
Results: 10:14
Perform AMRAP in 20 minutes of:
Results: 12 rounds.
Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.
Part A: Do 5 rounds of the following:
Part B: Then EMOM for 20 minutes do the following:
Part C: Then without resting on minute 20 start the following for time:
Results: For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc. Part C took 3:30 or so.
HR During Parts B & C
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.