Monday, January 25, 2021


Monday, January 25, 2021

Home Gym


Warm Up

Hip Hammy
Wrist Mobility
Kip Swings
Scap Pull-ups
Rope skip - singles, drills, doubles



2 pull-up
10 hand release push-ups
25 double unders
10 burpees

I put this together as a 20 minute conditioning effort with set volumes that I should be able to manage unbroken.  That was substantially the case except for the double unders.  Also it should be noted that the burpees got pretty slow.  My first round took me 2 minutes, the last round took closer to 5 minutes.  I finished 5 rounds + 42 reps at the time cap and finished the last 5 burpees after the time cap.

The movements were based on stuff I had been neglecting such as pull-ups and double unders.  My next self programmed metcon will include box jumps and DB work (single arm alternating snatches, lunges with DB overhead).

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