HSPU - Rope Climb - Metcon

Friday, June 5, 2020

Home Gym

1330

Warm Up

Hip Hammy

Wrist Mobility

HSPU Technique (0:00 to 10:00)

Hold

(2) reps to 2 abmats

(1) rep to 2 abmats

(1) rep to 2 abmats

negative to 1 abmat

negative to floor

Rope Climb Technique (10:00 to 25:00)

5 minutes to rearrange gym

standing pull

hand over hand 4x

hand over hand 2x

standing pull and hand over hand 1x

standing pull

Warm Up for Metcon

Power Snatch 65#

Power Clean 65#

Box Jumps

Burpees

Conditioning

"Opposite Day"

30-20-10:

Power Snatches (95/65)

Box Jump Overs (24/20)

Directly Into...

10-20-30:

Power Clean and Jerk (95/65)

Lateral Barbell Burpees

I scaled this to 15-10-5 at 65 & 20" Box Jumps and 5-10-15 at 65# and still got lit up.

The Power Snatches went 5/5/5 then 4/3/3 then 3/2, but the Box Jumps were steady.  I finished these at 7:11.  The Power Clean and Jerks were on a similar split.  The lateral barbell burpees were tough.  This took me 11:13 for a total of 18:24.  I felt like I scaled it well.  I did not even consider the full WOD, but dabbled with the thought of 21-15-9.

I wanted to work on skills and grabbed the conditioning from Comptrain for 06.05.2020

The family got me a gym flag for my birthday