Wednesday, March 3, 2021

Shoulder to Overhead - Metcon

Wednesday, March 3, 2021

Garage Gym

1200

Warm Up

Hip Hammy
Wrist Mobility
Push-up to down dog
Steel Mace 360s
Strict Press - 45, 75#

Strict Press

Every 2 minutes for 8 minutes

3-4 reps

4x95
4x100
4x105
4x110#

Push Press

Every 2 minutes for 8 minutes

3-4 reps

4x110
4x115
4x120
4x125#

These felt surprisingly good.

Metcon

Every 6 minutes for 18 minutes

500 m row
50 air squat
25 push-ups

This was a lot of volume for me, so instead of adhering to the 6 minutes, I completed each round and then took a 1 minute rest.

R1 - 0:00 to 6:15 (6:15)
R2 - 7:15 to 13:35 (6:20)
R3 - 14:35 to 20:55 (6:20)

The row was pretty good at about 2:20-2:25, the air squats were slow and split at 20-10-10-10.  The push-ups went much better than expected and I was able to maintain 10-5-5-5 for all three sets.

Programming was from CFG for 3/2/2021.

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