Push Press - Metcon

Tuesday, March 31, 2020

Home Gym

1130

Warm Up

1 min puppy dog stretch
1 min IT band stretch
1 min calf stretch

then

2 rounds
30 sec high knees
10 seal swings
10 throw downs
10 prone raise
10 leg swing forward/backwards
10 hamstring sweep
30 sec skip for height

Weightlifting

Push Press

5 sets of 6 reps at 11X2 tempo

I went 95, 105, 115 (video below), 120, 120

Coaching Cue - Note muted hips, want to slide straight down and straight up

Metcon

For Time
800m run
80 push press (95/65)
800m run

I scaled the push press to use a 50# sandbag and set an arbitrary cap of 5:00.  I finished 60 reps in that period.  The sandbag was a real task master, and I found myself struggling to get my head clear and keep a grip on it.  Started with sets of 15, 10 and eventually was reduced to sets of 5.

Run 1 - 4:26
Push Press - 5:00 (includes ~20-30 sec for transitions)
Run 2 - 4:25
--
Total - 13:51

Home Gym

Ratna worked out with me today.  She did the warm-up, light push presses and a single 800m run.  Pretty good for not exercising for 2 weeks.