Tuesday, March 17, 2020
Home Gym -
1400
Warm Up
2 rounds of
burpees
boot strappers
squat jump
star plank
lateral lunges
prone trap raise
with med ball
5 deadlift
5 deadlift shrug
5 front squat
5 drop under
5 full clean
Weightlifting
Take 20 minutes to build to today’s 2RM or heavy double Power Clean.
Power Clean (2 RM)
(Reps must be linked together and not bailed between)
I worked up from 65, 75, 95, 115, 125, 135, 145 and failed 155. I could get one rep, but could not link another.
Metcon
Metcon (Time)
For time
50 Burpees Over the Barbell
50 Power Cleans (95/65 lbs)
I scaled this to 65# power cleans. I finished the 50 burpees over the bar in about 7:30 and managed 24 power cleans before the 10 minute cap.
Home Gym worked out great. I swept the garage, set my four stall mats out and opened the fold away rack. I head plenty of room in front of the rack for the warm-up. I set up caddy corner to the rack for the power cleans and had enough weight. I got up to 155# (and can go up to 250# if I were doing deadlifts with everything I have on the bar). The burpees were a little weird. I did one side bar facing and the other side lateral to the bar. It did not slow me down any more than my aerobic capacity did. If I continue to train for the next month, I definitely need to add music, a timer and figure out how to clean the mats. Storage of equipment could become an issue as well. I might throw up some posters.
Home Gym -
1400
Warm Up
2 rounds of
burpees
boot strappers
squat jump
star plank
lateral lunges
prone trap raise
with med ball
5 deadlift
5 deadlift shrug
5 front squat
5 drop under
5 full clean
Weightlifting
Take 20 minutes to build to today’s 2RM or heavy double Power Clean.
Power Clean (2 RM)
(Reps must be linked together and not bailed between)
I worked up from 65, 75, 95, 115, 125, 135, 145 and failed 155. I could get one rep, but could not link another.
Metcon
Metcon (Time)
For time
50 Burpees Over the Barbell
50 Power Cleans (95/65 lbs)
I scaled this to 65# power cleans. I finished the 50 burpees over the bar in about 7:30 and managed 24 power cleans before the 10 minute cap.
Home Gym worked out great. I swept the garage, set my four stall mats out and opened the fold away rack. I head plenty of room in front of the rack for the warm-up. I set up caddy corner to the rack for the power cleans and had enough weight. I got up to 155# (and can go up to 250# if I were doing deadlifts with everything I have on the bar). The burpees were a little weird. I did one side bar facing and the other side lateral to the bar. It did not slow me down any more than my aerobic capacity did. If I continue to train for the next month, I definitely need to add music, a timer and figure out how to clean the mats. Storage of equipment could become an issue as well. I might throw up some posters.
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