Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Friday, September 24, 2021

Accessory - Metcon

Friday, September 24, 2021

CFG - Lucas

1130 - 7 of us

Crossover Symmetry

Warm Up

Thoracic mobility - foam roller

10 cat cow
10 inch worm
15 scap push-up

10 empty barbell hip thrust
10 banded face pull


Five sets of:
Barbell Hip Thrusts (5 reps @ 20X1)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls (15 reps @ 21X1)
Rest 60 seconds

I did not go heavy on these.  I opted for 135# and felt good about the effort.  I used a red band for face pulls.


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

I worked on double unders and managed 30-21-21-30 in 30 seconds each round.  I scaled the dumbbell to 20# and did OK with this movement.  I finished 4 of 10 snatch on the last round.  3 + 34 Rounds and Reps.


3 Rope Climbs
2-2-2-2-2 pull-ups

No comments:

Post a Comment