AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).
Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.
Then not for time take 15-20 minutes to work up to a heavy:
Then for time do “Jackie”
Results: For the Push Press ended up at 125lbs/56kg. Jackie in 10:24. Rowed 1k in 4:18 which is over 30sec better than two weeks ago.
Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
Results: I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.
Warm up with a 500m row.
Every 2 minutes for 10 minutes
Do AMRAP in 4 minutes of:
Rest 4 minutes then AMRAP in 4 minutes of:
Rest 4 minutes then AMRAP in 4 minutes of:
Results: Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon. For the strict presses could only do 3 reps @ 135lbs for the last two rounds. For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.
Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable. The best 500m I could manage was 2:06.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.