Push Press - Metcon

Wednesday, July 29, 2020

Home Gym

1230

Warm Up

Hip Hammy

Wrist Mobility

Inversions

3 x max effort hold (20-30 seconds)

2 x HSPU to 2 abmat

1 failed attempt HSPU to 1 abmat

Barbell Warm Up

5 Good Mornings

5 Back Squats

10 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squat

Shoulder to Overhead Complex

2 Push Press + 3 Push Jerk

Take 15 minutes to build to heavy

45, 55, 65, 75, 85

95, 105, 115

Metcon

15-12-9

Push Press (65#)

Box Step Over (50# DB to 20" box)

directly into

15-12-9

Push Jerk (65#)

Box Jump Over (20")

This was deceptively difficult.  The Rx workout would be a 115# barbell for men and 85# barbell for women.  I dropped to 65# and was still needing 2 sets on the S2O.  The box step overs really had me winded.  The box jump overs were faster and less taxing.  I finished the first half at 6:20 and the second half at 13:25.

Programming was inspired by Comptrain for 7.28.2020.  This is the first time I used the dumbbells I bought.