A. Banded Speed Deadlift, 10 sets of 3 reps @ 50% of max, rest 1 minute between sets.
- All sets done with 215#
B. Strict Press @ 11x1, 4-6 repetitions x 3 sets, rest 3 minutes between sets.
- 125# - 7 reps, 5 reps, 6 reps
C. AMRAP 7 Minutes of the following:
Sprint 100 Meters
5 Power Cleans @ 115 lbs
- Not sure how many rounds I got. I felt like I maintained a good steady pace throughout.
PM Session
Kettlebell Class "Test" Workout
- Shit, I'm glad I tested this one on myself before serving it up to Sunday's class. I would have killed some people!!! My original plan was to do 5 rounds of 3 minutes with 1 minutes of rest in between. Kind of like th classic CrossFit "Chief" workout. I tried one 3 minute round and it was brutal to continuously cycle through this complex for that amount of time!!
- So, I came up with 10 1 minute rounds with 1 minute rest in between. This was just right to be a tough workout but not a complete beat-down, shit-show.
10 Rounds of the following sequence...
- Double KB Swing @ 2 35# KB's
- Double Clean and Military Press
- Double Snatch
- Double Front Squat
- I was good for 6 rounds per minute and able to sustain this pace throughout without much trouble but I definitely had to keep moving with fluid transitions between movements.
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