Wednesday, March 25, 2020
Home Gym
1430
Warm Up
3 rounds of
10 arm circles
10 seal swings
10 throw downs
10 boot strappers
10 mtn climber thoracic
20 sec single leg glute bridge
forearm / front rack warm up
tempo air squats
Weightlifting
Front Squat
Every 2 minutes for 16 minutes (8 sets)
2 reps at 32X1 tempo
I worked up from 115, 125, 135, 145, 155, 155, 155, 155#
Metcon
3 rounds for time of
30 wall ball shots (14# to 9' target)
30 bent over rows (35#)
This was tough. R1 was 15/15 and 15/10/5, R2 was 10/10/10 and 10/10/5/5, R3 was 10/10/10 and 5/5/5/5/5/5.
Home Gym
1430
Warm Up
3 rounds of
10 arm circles
10 seal swings
10 throw downs
10 boot strappers
10 mtn climber thoracic
20 sec single leg glute bridge
forearm / front rack warm up
tempo air squats
Weightlifting
Front Squat
Every 2 minutes for 16 minutes (8 sets)
2 reps at 32X1 tempo
I worked up from 115, 125, 135, 145, 155, 155, 155, 155#
135# at 32X1 tempo
Metcon
3 rounds for time of
30 wall ball shots (14# to 9' target)
30 bent over rows (35#)
This was tough. R1 was 15/15 and 15/10/5, R2 was 10/10/10 and 10/10/5/5, R3 was 10/10/10 and 5/5/5/5/5/5.
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