SLIPS - Powerlifting - Metcon

Friday, July 17, 2020

Home Gym

1330

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

Inversions 

hold

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

Deadlift

16x95

12x135

8x165

4x185

rest 2-3 minutes between sets

Bench Press

5-5-5 x 135#

3-3-3 x 155#

rest 2-3 minutes between sets

Metcon

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.