Wednesday, April 8, 2020
Home Gym
1330
Warm-up
Stretching:
1 Minute Pigeon Stretch
1 Minute Quad Stretch + Leg Hug
1 Minute Mountain Climber Thoracic Twists
Warm Up:
3 Rounds
5 Drop Squats
10 Straight arm pronation/supination
15 Plank Pulls
20 Quadruped Kickbacks
Hang Power Clean
Build to heavy
45, 55, 65, 75 95, 105, 115 (V), 125, 135, 145 (V), 155,165 (V)
Metcon
800m Run
25 Hang Power Clean (95#)
50 Pull-ups/Bent Over Row
800m run was good at 4:29
Hang Power Clean, I scaled to 75# and still had to break it up into sets of 5 (8:23)
Pull-ups/Bent Over Row sucked. I was planning on 2-3 pull-ups then 7-8 BOR for 5 sets. Instead I did 2 pull-ups, then 15 bent over row; 1 pull-up then 12 bent over row, then I could even do pull-ups and did 2 sets of 10 bent over row. I used a 50# sandbag for the bent over rows. Total Metcon 11:48.
Home Gym
New pictures with some decorations up.
Home Gym
1330
Warm-up
Stretching:
1 Minute Pigeon Stretch
1 Minute Quad Stretch + Leg Hug
1 Minute Mountain Climber Thoracic Twists
Warm Up:
3 Rounds
5 Drop Squats
10 Straight arm pronation/supination
15 Plank Pulls
20 Quadruped Kickbacks
Hang Power Clean
Build to heavy
45, 55, 65, 75 95, 105, 115 (V), 125, 135, 145 (V), 155,
Video review from Coach Lacey. Despite knowing that most failed lifts start with the feet, I never would have noticed it. Honestly the best delivery of technique feedback I have ever received.
800m Run
25 Hang Power Clean (95#)
50 Pull-ups/Bent Over Row
800m run was good at 4:29
Hang Power Clean, I scaled to 75# and still had to break it up into sets of 5 (8:23)
Pull-ups/Bent Over Row sucked. I was planning on 2-3 pull-ups then 7-8 BOR for 5 sets. Instead I did 2 pull-ups, then 15 bent over row; 1 pull-up then 12 bent over row, then I could even do pull-ups and did 2 sets of 10 bent over row. I used a 50# sandbag for the bent over rows. Total Metcon 11:48.
Home Gym
New pictures with some decorations up.
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