Home Gym
1600
Bench Press
16x75
12x95
8x115
4x135
2x155
1x175 (plan was a double, but it got heavy)
Metcon
2 rounds of
20 wall ball sit-ups (throw to 48" target)
20 box jumps (20")
15 KBS (35#)
9 Pull-ups
This was a pretty tough workout. The wall ball sit-ups were 10/5/5 the first round then 8/4/4/4 the second round. The box jumps were steady and unbroken. I originally considered 24" but I did not have it in me. The KBS were the easiest and I should have stuck with 21 reps. The pull-ups were all singles. I finished in 12:18.
The conditioning was inspired by Comptrain which called for "Ladybug" which is 3 times through of 1 round of Kelly followed by 1 round of Helen. A round of Kelly is 400 m run, 30 wall ball shots and 30 box jumps. A round of Helen is 400 m run, 21 KBS, 12 pull-ups. I started by scaling the volume. Then due to rain, I decided to skip the runs (so as not to slip on the box jumps). Finally, I scaled the rep scheme as well.
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