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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, May 20, 2020

SLIPS - Front Squat - Metcon

Wednesday, May 20, 2020

Home Gym

1230 - with Ratna and Diya

Warm Up

Foam Roll

SLIPS (20 min)

Scales - Front / Back
L-sit - tuck sit for 5-10s at a time
Inversion - 4 x max effort hand stand hold, tried to slow lower, but ugly
Plank - arms extended 4 x 30 seconds with 20 seconds rest in between
Stretch - banded lat stretch

Front Squat

5 sets of 10 reps

45, 65, 85, 95, 105#



3 rounds of
3 minute AMRAP
3 DB snatch (32#)
6 push-up
9 air squat

This is scaled from original workout which calls for 5 rounds and a 50# DB for men.  I got 9 rounds + 3 reps and held a pretty steady pace between all 3 rounds.


SLIPS and Front Squat were from main site 200519.  "CEO" was from Comptrain for 5/20/2020.  Overall good program.  It got tight in the gym.  Ratna and Diya set up inside and I was on the driveway.

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