Tuesday, September 29, 2020

T2B - Metcon

Tuesday, September 29, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility


Three sets of 

Banded Face Pulls 12-15@2111 tempo
rest 45 seconds
Strict T2B 6-8@2110 tempo
rest 45 seconds

I did the banded face pulls with the yellow band and 12 reps were pretty good and provided good scap activation.  The T2B was much harder and anything but strict.  I was swinging up, kind of paused halfway down and slowly lowered the rest of the way.  In retrospect, I should have done strict knee raises at tempo.


"Belt Buckle" 

For Time:
1000 m row
30 Deadlift (225/155)
50 Bar Facing Burpees

The row was OK and I finished in just under 5 minutes (which included moving the rower out of the garage).  I did the deadlifts at 155# in sets of 5 and finished the 6 sets in about 3 minutes.  The burpees were tough.  I did lateral step over burpees and felt like I was moving well.  I called time at 15:20 which would put my burpees at roughly 7 per minute which is my sustainable pace.  It was a good mental win to keep cranking these out.

Strength programming was from CFG which also called for DB shoulder press at tempo.  Metcon was from Comptrain.  Crossfit.com had a fun chipper but that would have required multiple barbells and a lot more floor space than I had allocated to the workout.

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