Strength: Back Squat 3 x 5 (reset your weights)
Shoulder Press 3 x 5 (reset weights)
Conditioning: As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (Heavy - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps
Post weights and rounds to comments.
What is a Bounding Broad Jump? Here you go:
Keeping your feet shoulder width apart, complete continuous jumps for max distance on each one. Extend your hips fully for each jump. Remember not to allow your knees to buckle inward and land soft and explode quickly off the ground:
155# back sq.;
ReplyDelete95# shoulder press
METCON: 6rds + 4KB @70#
SWOD: BS 150- 3x5, SP 75- 3x5
ReplyDeleteMetcon: 5rds + 4 KB @ 53lbs
SWOD:
ReplyDeleteBS: 200
SP: 100
Metcon: 6rds w/ 62#
SWOD: 75 BS, 55 SP 3x5
ReplyDeleteMetcon: 6rds, KB w/35#
SWOD:95BS,55 SP
ReplyDeleteMETCON: 4 RDS KB w/26#
BS 200#
ReplyDeleteSP 100#
Metcon 6 Rds+kb+pu (53#kb)
5 rounds + kb swings + 6 push ups with a 70lb kb
ReplyDeleteSWOD = 205 = No rack space so I cleaned off the floor to a push press to a back squat
Did shoulder work yesterday....
SWOD: 140BS, 65SP
ReplyDeleteMetcon: 4rounds plus 8pus (box jumps instead of leaps)
SWOD: 155BS / 100SP
ReplyDeleteMETCON: 4 rounds + 5 KB Swings
swod: 200#
ReplyDeletemetcon: 5rds+ 7push ups
Swod: 160lbs BS/100lbs SP
ReplyDeleteMetcon: 5rds+8KBS @ 70lbs
BS 115x3x5
ReplyDeleteSP 57x3x5
Metcon: 4 rds @ 53#
Box Squat: 115x3x5
ReplyDeleteShoulder press: 70x3x5
Metcon: 3 rnds +kb swings + pushups @ 88#
back squat reset; w/u to 155x3x5 1second stop at bottom of squat, focus on slow/controlled decent
ReplyDeleteshoulder press reset; w/u to 95x3x5
thru in 25 du's in between each set including w/u sets for approx. 300 du's.
6x5 toes to bar 1x10 t2b last set
Swod: BS 3x5@102
ReplyDeleteSP 3x5@60
Swod: Back Squat-205 3X5
ReplyDeleteShoulder Press-125 3X5
Metcon: 4 rds 44#kettle
Back squat 135#
ReplyDeleteshoulder press 70#