Home Gym
1430
Warm Up
Pass throughs
360 swings
Strict Press - 8x45, 5x65, 3x85, 2x95
Shoulder Press (1RM)
Every 2 minutes, for 10 minutes (5 sets):
I worked up from 105, 115, 125, 130 and failed 135#
Push Press (Max Reps)
Every 3 minutes, for 6 minutes (2 sets):
Max Reps @ 80-85% of 1RM
I again used 95#, but stopped at 8 reps each set.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This was a repeat 3/16/20 and 6/24/19 when I finished in 14:14 and 13:12 respectively. Looking back on the old times, I am feeling better about my performance today:
Round 1: 4:38
Round 2: 9:33 (4:55)
Round 3: 14:16 (4:43)
I used 35# for the KBS and went unbroken. On my previous Helen efforts, I used a 26# KB. The pull-ups were fast kipping singles and that certainly has the most room for improvement. I considered using my new 44# KB, but after a few warm up swings, it was feeling pretty heavy.
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