Friday, July 17, 2020

SLIPS - Powerlifting - Metcon

Friday, July 17, 2020

Home Gym


SLIPS - 20 minutes

Scales - Front / Back holding 15-20 seconds each leg twice

L-sit - 3 x roughly 10 second hold, with 50 second rest


2 abmats - 2 reps
1 abmat - 1 rep
text book - fail
negative to the floor
2 abmats - 2 reps
1 abmat - 1 rep

Plank - Hold on elbows 90 seconds



rest 2-3 minutes between sets

Bench Press

5-5-5 x 135#
3-3-3 x 155#

rest 2-3 minutes between sets


3 Rounds for Time:

20 Box Jumps (20")
15 Sit-ups
10 Tire Flips

13:05 - This ended up being much tougher than I thought.  I was expecting 2:30 to 3:00 per round at a relatively quick pace for each movement.  The box jumps were slow and steady, the sit-ups were fast, but the tire flips were brutal with a good pause between flips and a long pause before getting back to the box jumps.  First round was 4:00, second round 5:00 and third round was 5:05.  It was a good workout.  This is the first time I have trained with the tire since acquiring it a little over a month ago.

I used the box jumps as the core as that was included in the CFG programming for today along with power cleans.  The rest was random stuff that I felt like I was neglecting.  I need to grab the wall ball more often.

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