Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:
Then EMOM for 15 minutes do:
Cashout: 200 Double Unders for time.
Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg. Double Unders – 4:00 even.
Part A: Take 15 minutes and practice kipping Toes to Bar.
Part B: Every 4 minutes for 4 sets (16 minutes):
Part C: EMOM for 20 minutes (another CFI workout).
Results: Part A – Finally got the kipping T2B down. Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick. Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups. Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.
Warm up with 200 Double Unders.
Made this one up based on something I heard in my level one class regarding different planes of motion. Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.
EMOM for 18 minutes do the following two triplets alternating each minute:
Even minute:
Odd minue:
Then 20/10 Tabata for 4 minutes (8 rounds) of:
Results: Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35. Second part worked pretty well. Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.
Work on back and shoulder mobility and rest as needed between sets while working up to a heavy strict press.
Results: I had no plan to start other than I wanted to do some presses, so what is above is just the results of what I did.
Every 3 minutes for 5 rounds perform the following:
Then 5 rounds of:
To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).
Results: For part 1, only could do 4 presses in the 3rd and 5th rounds. For the metcon: 4:14.