Friday, June 5, 2020

HSPU - Rope Climb - Metcon

Friday, June 5, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility

HSPU Technique (0:00 to 10:00)

(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


"Opposite Day"
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into...

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

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