Home Gym
1700
Warm Up
30 seconds each
Jumping Jacks
Active Spiderman
Single Unders
Slow Air Squats
Double Taps
Inchworm to Push-up
Lateral Hops Over Barbell
Mountain Climbers
Double Unders
Slow Burpees
Comptrain Barbell Warm-up
Front Rack Stretch
Wrist Mobility
Pec Stretch on Wall
Metcon
Barn Burner (Scaled)
AMRAP 3
30 DU
15 bar facing burpees
Max Power Cleans (95#)
Rest 3 minutes
AMRAP 3
30 DU
12 bar facing burpees
Max Power Cleans (105#)
Rest 3 minutes
AMRAP 3
30 DU
9 bar facing burpees
Max Power Cleans (115#)
Rest 3 minutes
AMRAP 3
30 DU
6 bar facing burpees
Max Power Cleans (135#)
Rest 3 minutes
AMRAP 3
30 DU
6 bar facing burpees
Max Power Cleans (155#)
Rest 3 minutes
Programming was from Comptrain which called for 50 DU, 21-18-15-12-9 burpees and 115-135-155-185-205# for men's power cleans. I scaled this perfectly. Double unders were taking me between 30 seconds and 1 minute and I had between 30 seconds (round 1) and 90 seconds (round 5) for power cleans.
Round 1 - 4 reps at 95# (touch and go)
Round 2 - 4 reps at 105# (singles)
Round 3 - 5 reps at 115# (singles)
Round 4 - 5 reps at 135# (slow singles)
Round 5 - 2 reps at 155# (I failed my second attempt, but made my third attempt)
I enjoyed this workout and Diya trained with me, substituting ropeless rope skips, she increased the burpees and substituted 35# KB deadlift.
Finished with 50 abmat sit-ups and 20 tuck-ups (not for time)
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