Wednesday, April 29, 2020
Home Gym
1600
Warm Up
3 rounds
10 around the world
10 plank toe touch
10 prone raise
5 burpee to plate
then
triceps stretch
pec stretch
calf stretch
Weightlifting
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
I worked up from 125, 135, 140, 140, 140 (4), 140 (4). On the last 2 sets, I only managed 4 reps. Despite having a spotter and spotter arms, I still do not like failing reps at home.
Metcon
Depending on DU – 4 Rounds – nothing short of that but if DU are on – thing 5 rounds
Complete as many rounds and reps as possible in 15 minutes of:
50 Double-Unders (don’t scale reps today)
20 American Kettlebell Swings
10 Hand Release Push-Ups
Right out of the gate, the DU were not on. I still finished 3 rounds + 45 reps in 15 minutes and I finished 4 rounds in 16:09. First round was unbroken KBS, then 10/10. All rounds were 5/5 on HRPU.
Rogue Fitness
My chalk arrived today! For $11.99 plus $5.95 shipping and handling + $0.81 tax = $18.75, I am now the proud owner of full size blocks of chalk. I carefully removed 1 of 8 and placed it in the Tupperware I commandeered from the kitchen. My wife was not too pleased, but she does not appreciate the satisfaction that a light dusting of chalk onto sweaty hands provides. As 8 blocks may very well end up being a lifetime supply, I opted for Rogue branded chalk rather than the plethora of off brand magnesium carbonate chalk on the market.
Home Gym
1600
Warm Up
3 rounds
10 around the world
10 plank toe touch
10 prone raise
5 burpee to plate
then
triceps stretch
pec stretch
calf stretch
Weightlifting
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
I worked up from 125, 135, 140, 140, 140 (4), 140 (4). On the last 2 sets, I only managed 4 reps. Despite having a spotter and spotter arms, I still do not like failing reps at home.
Metcon
Depending on DU – 4 Rounds – nothing short of that but if DU are on – thing 5 rounds
Complete as many rounds and reps as possible in 15 minutes of:
50 Double-Unders (don’t scale reps today)
20 American Kettlebell Swings
10 Hand Release Push-Ups
Right out of the gate, the DU were not on. I still finished 3 rounds + 45 reps in 15 minutes and I finished 4 rounds in 16:09. First round was unbroken KBS, then 10/10. All rounds were 5/5 on HRPU.
Rogue Fitness
My chalk arrived today! For $11.99 plus $5.95 shipping and handling + $0.81 tax = $18.75, I am now the proud owner of full size blocks of chalk. I carefully removed 1 of 8 and placed it in the Tupperware I commandeered from the kitchen. My wife was not too pleased, but she does not appreciate the satisfaction that a light dusting of chalk onto sweaty hands provides. As 8 blocks may very well end up being a lifetime supply, I opted for Rogue branded chalk rather than the plethora of off brand magnesium carbonate chalk on the market.
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