Thursday, January 7, 2021

Metcon - Handle With Care

Thursday, January 7, 2021

Home Gym


Warm Up

Hip Hammy
Wrist Mobility

30 sec each
easy row
down dog
glute bridge
good mornings
moderate row
push-up to down dog
single leg glute bridge
slow kb deadlift
fast row
russian kbs
turn back stretch
overhead stretch


Handle With Care

On the 5:00 x 6 rounds
1000/800 meter bike
12 KBS (70/53)

I scaled this to 600m row and had to scale further to 500 m row for the last four rounds.  I did the 21 HRPU and used 44# for the KBS.  This was still brutal.  I got a call and ended up taking a longer break after the first round.  The last 5 rounds were consecutive and the rest interval was on the order of 30-45 seconds.  The first two rounds I managed the push-ups in 7/7/7.  The last round was 6/4/2/2/2/1/1/1/2.  The KBS were unbroken every round.  I should have scaled to 15 push-ups and kept the rows at 600 m.  That would have been a better workout.

Programming was from Comptrain.

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