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Wednesday, December 16, 2020

Convict Conditioning - Metcon

Wednesday, December 16, 2020

Home Gym


Warm Up

face down scorpions
wrist mobility

Convict Conditioning

Pull-ups - 13/10

Close Squat - 10/10 (heels were supposed to be touching, mine were about 5 inches apart)

Pull-up - 4/3/3

Bent Leg Raise - 15/10

Straight Bridge - 10/10

HS Hold - 36/19 sec (finally broke the 30 second barrier)



40 double under
20 front alternating lunge
10 kbs (35#)

I got a measly 2 rounds + 66 reps.  I did finish the last 4 KBS, but was not happy with my double unders.  The first round, I could not get going.  The second two rounds were much better and the double unders were completed in 2 and 3 sets respectively.  

Programming was from CFG with had 40 DU and 20 Front Alt DB/KB lunge with 24/16 kg.  I am glad I did them unweighted.  Adding the KBS was a good filler.

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