Ep. 51 - Week Breakdown

CFP Radio

Minute Marker: 00:10 ////////////////////////////// Conditioning Metcon (Time) 250 Double Unders 5 Rounds 10 Staggered Neutral Grip Pull-ups 10 Dumbbell Deadlifts, 50/35-lb. Pair3 250 Double Unders 5 Rounds 10 Staggered Neutral Grip Pull-ups 10 Dumbbell Deadlifts, 50/35-lb. Pair Staggered Neutral Grip Pull-ups These pull-ups are meant to be done as strict as possible. It can be difficult to get full extension, but strive for full arm extension in the bottom Dumbbell Deadlifts Both heads of the Dumbbell touch the ground ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 2:30 ////////////////////////////// Benchmark Bar Star (AMRAP - Reps) Teams of 3 AMRAP 7: 50 Back Squats, 155/105-lb. 50 Back Squats, 185/135-lb. AMRAP Back Squats, 225/155-lb. Rest 3 Minutes AMRAP 7: 50 Bench Press, 135/95-lb. 50 Bench Press, 155/105-lb. AMRAP Bench Press, 185/135-lb. Rest 3 Minutes AMRAP 7: 50 Deadlifts, 185/135-lb. 50 Deadlifts, 225/155-lb. AMRAP Deadlifts, 275/185-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 4:20 ////////////////////////////// Conditioning Metcon (Time) 00:00-15:00 21-18-15-12-9 Devils Press, 50/35-lb. Toes to bar 15:00-27:00 EMOM12 Odd: 50 Double Unders Even: 25 Wallballs 27:00-37:00 1:00 Plank, 45/25-lbs. 1:00 Rest Pair Up for the last portion and alternate minutes of plank. If you want rest between the first two - work fast. The only rest you get is the rest you earn Score time of completion for the first workout ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 6:16 ////////////////////////////// Benchmark Calorically Dense (Calories) 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. ////////////////////////////// Benchmark 50 Calorie Echo Bike (Time) Complete 50 calories on the echo bike as fast as possible. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 8:00 ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 3:00 AMRAP 24 Thrusters 24 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 21 Thrusters 21 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 18 Thrusters 18 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 15 Thrusters 15 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 12 Thrusters 12 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 9 Thrusters 9 Calorie Row AMRAP Squat Cleans *All thrusters should be unbroken *Pick a starting weight, and add weight each round thereafter *Record only total number of squat cleans and comment heaviest barbell used ////////////////////////////// Midline Metcon (Time) 100 Alternating Deadbugs for time ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 10:02 ////////////////////////////// Weightlifting Pair or triple up on a bench and modify the order if need be. 5 Rounds Minute 1: Bench Press, Heavy 5 Minute 2: 20/17 Calorie Row/Bike/Ski Minute 3: Snatch Grip Bent Over Row, Heavy 8 Minute 4: 20/17 Calorie Row/Bike/Ski Minute 5: Arnold Press, heavy set of 10 Minute 6: 20/17 Calorie Row/Bike/Ski Bench Press (Record heaviest 5) Snatch Grip Bent Over Rows (Record heaviest 8) Arnold Press (Record heaviest 10) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 11:48 ////////////////////////////// Conditioning Metcon (Time) 10 Rounds for Time 10 Deadlifts, 225/155-lb. 15 Wallballs, 20/14-lb. 50 Double Unders Rest :60 Seconds ////////////////////////////// Midline Metcon (Time) 4 Sets: :30 Barbell Sit-ups :30 Barbell Candlesticks :30 Rest After last set - go immediately into: 100 Russian twists for time, 20/14-lb. wallball *Left+Right=1 rep *Can you go unbroken?