MetCon 17 min AMRAP:
40 Burpees
30 KB snatches; 16 kg
30 Burpees
30 KB snatches; 18 kg
20 Burpees
30 KB snatches; 22 kg
10 Burpees
As many KB snatches as possible; 28 kg KB (Me = get to final weight and did 6 reps at 28 kg)
Rest 5 min
EMOM for 6 min
3 reps Front Squat; 145 lbs
Notes: Nice one! This is adapted from today’s CF workout, which had ascending weight barbell snatches instead. I know that would have destroyed my shoulder (I’m not a fan of high rep barbell snatches and think DB or KB snatches are much better as high-rep exercises). I chose the weights well. If anyone is looking to try this but doesn’t have the KB selection, you could of course use DBs. Each rep is from the floor, which adds to the difficulty. The front squats were at ~60% of my 1RM, and after I caught my breath they were a nice way to finish things up and get a good stretch at the bottom.
AM, garage: A1. Bench press
5 x 6 x 185 lbs A2. Inverted, feet-elevated ring rows
5 x 6 x bodyweight
B. Weighted toe touches
3 rounds: 0:45 min of work; 0:45 min of rest
Noon. Indoor soccer. 45 min. (4 on 4, lots fun)
5 pm, garage 5 rounds:
9 Ring dips
12 Banded good mornings
15 Barbell curls; 55 lbs
Notes: Whew! Lots going on today. Had soccer at lunch but, with a rest day tomorrow, wanted to get in the strength and accessory portions of today’s CF workout. The Bench Press portion called for 6 reps at bodyweight, but I just did 185 lbs, which wasn’t too heavy at all. I haven’t weighed myself in quite some time, but I imagine I’m 172/3 or so which seems to be my set point. Soccer allowed me to get in some conditioning in a fun way, and the evening circuit was pretty chill and I just listened to some tunes and knocked it out.
MetCon, for time:
150 Wall Ball throws; 10’ target, 20 lb Med Ball
150 Sit Ups
150 Calories on rower Me = 26:45
Accessories:
6 x 3 Med Ball chest throws; 20 lb Med Ball
Notes: The WOD could be split up any way you wanted to, so I did 10 rounds of 15-15-15. Kept a solid pace without destroying myself. I’ll get in some bonus work later - thinking push ups and fa grip reverse curls.
MetCon; 8 rounds:
500m row
300 ft Farmer’s carry; pair of 24 kg KBs Me = finished each portion within 2:00
Accessories:
3 x 10 Pike Pulls; feet on rower seat
Notes: I almost skipped this one in favor of a strength workout in my garage, but I’m glad I didn’t. Just a steady paced chipper of a WOD, but for some reason didn’t drag on or bore me. I did the Farmer’s carries as 3x100 ft carries, shaking it off for 10s and picking it back up. The KBs were relatively light, but the cummulative grip hit definitely crept up.
MetCon Part 1. 12 min AMRAP 4, 6, 8, 10, 12…
Wall ball throws; 10 ft target, 20 lb med ball
DB snatches; 50 lb DB, alternating
Rest 8 min
Part 2: 8 min EMOM
4 Clean and jerks; 135 lbs
Me = 200 total reps on part 1 (got through the round of 18’s and go 24 reps int the round of 20’s). Finished part 2.
Notes: Good but brutal workout. The first WOD wasn’t too bad and I paced myself well. Was tired and gassed at the end, but didn’t go so hard that I was a useless heap on the floor. The 32 clean and jerks in 8 minutes, though, wasn’t easy. I’d finish each 4 with about 20 sec to rest before doing it all over again. I realize part of the difficulty is that I’m just not efficient at these movements, but with “only” 135 lbs I could overcome that and get the weight up overhead without too much trouble. It’s just the volume starts to creep up. I did the first couple rounds as touch-and-go reps, but after that would drop the weight and reset each rep.
7 am, garage 3 rounds, go every 2:00
5 Z-press; 70 lb barbell (seated on floor with legs straight out)
5 KB Push press; pair of 22kg KBs
5 Strict Ring Pull ups
Noon. Indoor soccer, 1 hour
5:30 pm, garage 3 rounds:
15 Bent over banded lat pull down
15 Deficit strict push ups
Mobility
Notes: The days I play soccer, I’ve been trying to get in the accessory and sometimes strength work of the prescribed CF WOD. I divide it up something like this. Seems to work well enough.
Tomorrow: Rest day. I’ll get in a morning walk instead of training.
Weekend: I plan on getting in a CF workout on Saturday, and a strength workout on Sunday.
Strength. A1. Clean grip high pull from floor: 5 x 5 x 185 lbs A2. Trap Bar Overhead Press: 5 x 5 x 115 lbs
MetCon. For time:
50 alternating DB snatches from floor; 50 lb DB
20 sit ups
30 calories Airdyne
20 sit ups
50 Russian KB swings; 36 kg KB
20 sit ups
30 calories Airdyne
20 sit ups
50 alternating DB snatches from the hang; 50 lb DB
20 sit ups
30 calories Airdyne
20 sit ups (Time = 21:30)
Accessories. 3 rounds:
12 Starfish
12 Bird dogs
Notes: Decided to do this at home rather than going to the CF gym for the WOD. My MetCon is a modified version of it, swapping DB snatches for barbell snatches (my shoulder hurt just reading that volume of barbell snatches) and sit ups for toes-2-bar (I ripped a callous just thinking of doing 120 toes-2-bar). I added the strength before the MetCon because I wanna be jacked.
MetCon. 5 rounds for time:
36 air squats
12 power cleans; 95 lbs
6 chest-to-bar pull ups Me = 13:20
Post-WOD. 8 rounds:
10 alternating pistol squats to target
Accessories/Bonus: 5 rounds:
1:00 reverse plank
Notes: Good MetCon for a Monday morning. Not too soul-crushing. The last movement’s Rx was bar muscle ups, which I can do, but not really in the flow of a quick WOD like this. Opted for chest-to-bar instead.
Strength/practice
Split jerk doubles: practiced the movement at 135 lbs
Strict OHP: 5 x 5 x 115 lbs (done as an EMOM 5)
MetCon 3 rounds for time:
30 DB snatches; 50 lb DB
30 Push ups Me = 7:19 (best time of the day)
Accessories:
DB rows, each arm: 3 x 12 x 70 lb DB
Notes: The MetCon was right up my alley so I cruised through it pretty quickly. The time to beat for the day was 8:41 and I beat that comfortably. The split jerks felt smooth, but I wasn’t going very heavy. Kept it snappy at 135 lbs, and then opted to do some strict pressing in the remaining time rather than pushing up the weight on the split jerks.
Part 1. 5 rounds
10 alternating step ups; 20" box, holding a pair of 50 lb DBs
10 strict pull ups Rest 2:00 between rounds
Part 2. EMOM x 15
Min 1: 10 front squats; 95 lbs
Min 2: 19 V-ups
Min 3: Jump rope
Notes: Nice, relatively mellow CF class, which is what I needed. Part 1 really scorched my grip and forearms, while Part 2 was just a constant pace of work.
Part 1. MetCon
Every 3:00 x 4:
35 calories Airdyne bike
Max reps alternating KB snatches; 22 kg KB No rest between sets
(did between 12 and 16 reps each round)
Part 2. Strength Deadlift. Every 2:00 x 5
3 reps @ 275 lbs
Accessories:
6 x 10 Weighted Deadbugs
3 x 8/8 Side lying clam raises
Notes: It was raining all day, so worked from home and did this instead of indoor soccer. It was today’s CF class with a few tweaks to make it work at home.
Notes: This is a modified version of yesterday’s CF class (I took the day off). I added the BP strength portion, and adjusted the MetCon, which called for wall ball throws, box jumps, and loaded carries. Not exactly the same, but close enough. I didn’t feel like doing the conditioning at the end, but it wasn’t bad at all. Of course it’s not a true spring for 0:45 sec, but just a hard ride.
Part 2. MetCon. 20 min AMRAP of:
20 Burpees
15 Hanging Leg Raises
10 DB KB snatches; 22 kg KB Me = 5 rounds + 12 reps
Part 3. Accessories EMOM x 8:
3 Clean High Pulls from floor; 185 lbs
Notes: Once again I opted for an at-home variety rather than going to CF and following the prescribed workout. Why? So I could swap KB snatches for barbell snatches and clean high pulls for squat snatches. Those two movements, done at high reps, just aren’t worth it for me. I can get the same movement pattern in a way that doesn’t wreak havoc on my shoulders.
MetCon for time: 5 rounds of (using a 95 lb barbell):
15 Power Cleans
15 Shoulder-to-Overheads
Rest 1 min between each round Me = 9:47 (best time!)
Accessories. 8 min AMRAP:
0:20s L-sit
20 Med Ball sit ups
20 Med Ball plank rolls to a partner
Lastly:
3 x15 reverse Hypers
Notes: I crushed the workout, if I may say so myself. The weight was pretty light so it was mostly a test of strength-endurance, which I’m pretty good at. I don’t know why I’m all braggy today.
