Thursday, March 19, 2020
Home Gym
11:30
Warm Up
3 rounds of
plank walks right/left/back/forward
10 star jumps
5 donkey kicks (each leg)
lat stretch
then
wall slides
shoulder cars
Accessory Work
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations:
Station 1 – L-Sit Hang: 60-90sec
Station 2 – Freestanding Handstand Hold Work: 60-90sec
Station 3 – Strict Pull-Ups 2-3 reps @ 20X1
I scaled the hang to tuck hangs for 30 seconds
I scaled the hs hold to ~15 second holds against a wall
I did the pull-ups and maintained 2 second lowers (5 singles 1 every 15 seconds)
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups
I did 100 air squats (simulating 25 pulls/minute, but it took me about 5 minutes), followed by 50 elevated push-ups (2 stair steps 10/8/6/4/4/3...), followed by 50 abmat sit-ups (10/10/10/5/5/5/5).
Home Gym
Continues to get the job done. I used the rig pull-up bar for gymnastics, but switched inside for the metcon as I am fortunate to have a gymnastics mat at home. I considered doing pike push-ups on a box, but my shoulders are feeling wrecked.
Home Gym
11:30
Warm Up
3 rounds of
plank walks right/left/back/forward
10 star jumps
5 donkey kicks (each leg)
lat stretch
then
wall slides
shoulder cars
Accessory Work
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations:
Station 1 – L-Sit Hang: 60-90sec
Station 2 – Freestanding Handstand Hold Work: 60-90sec
Station 3 – Strict Pull-Ups 2-3 reps @ 20X1
I scaled the hang to tuck hangs for 30 seconds
I scaled the hs hold to ~15 second holds against a wall
I did the pull-ups and maintained 2 second lowers (5 singles 1 every 15 seconds)
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups
I did 100 air squats (simulating 25 pulls/minute, but it took me about 5 minutes), followed by 50 elevated push-ups (2 stair steps 10/8/6/4/4/3...), followed by 50 abmat sit-ups (10/10/10/5/5/5/5).
Home Gym
Continues to get the job done. I used the rig pull-up bar for gymnastics, but switched inside for the metcon as I am fortunate to have a gymnastics mat at home. I considered doing pike push-ups on a box, but my shoulders are feeling wrecked.
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