Home Gym
1300
Warm Up
Hip Hammy
Wrist Mobility
Strength
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.
Metcon
"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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