Day 5
Morning Weight - 213
Strength/Olympic Lift
Strict Press
1 x 5 75 lbs.
1 x 5 95 lbs.
1 x 5 105 lbs.
1 x 5 115 lbs.
1 x 5 130 lbs.
MetCon
5 RFT
6 knees to elbows
Dumbbell Walking Lunge, 50 lbs., 40 ft.
15 American Kettlebell Swings, 53 lbs.
Time - 11:37
*I was able to only do one set of 6 knees to elbows. The rest I modified it to knee to chest. For the walking lunge I probably could't gotten away with the 50 lbs., but my lunges are weak from the beginning. I modified it to 35 lbs.
Day 3
Morning Weight - 216
Strength/Olympic Lift
Snatch
1 x 3 at 75 lbs.
1 x 3 at 95 lbs.
1 x 2 at 105 lbs.
1 x 1 at 105 lbs.
1 x 1 at 105 lbs.
1 x 1 at 115 lbs.
1 x 1 at 115 lbs.
1 x 1 at 115 lbs.
MetCon 5 RFT
7 Hand Stand Push ups (modified to 50 lbs dumbbell straight press)
15 Hang Power Clean @115 lbs. (modified to 95 lbs. after first round)
200M Run
Time - 17:50
Day 4
Morning Weight - 214.7
Strength Work
4 RFQ
Handstand Hold
10 Ring Rows
Double Unders for 1 min
MetCon
Every 4 minutes for 20 mins do:
50 Double Unders (Modified to singles)
18 Ski Calories
10 Front Squats 135 lbs (Modified to 115 lbs.
* I massively struggled on this one. Due to a skier shortage my wife and I shared one. I started with the skier and went straight to my front squat. I wasn't fast enough on either one and really struggled with the jump rope.
Day 2
Morning Weight 217.3 lbs
Olympic Lift Strength Cycle
Deadlift
5 x 1 - 105 lbs.
5 x 1 - 135 lbs.
5 x 1 - 170 lbs.
5 x 1 - 205 lbs.
5 x 1 - 235 lbs.
MetCon
AMRAP 18 minutes
18 Row Calories
15 Wall Balls 20 lbs. 10 Ft.
12 Dumbbell Snatches, 50 lbs.
9 Toes to Bar (* modified to knee to chest)
Result - 4 Rounds + 18 Row Calories (234 Total Reps)
