Coach Lacey
1130 - 5 of us
foam roll
wrist mobility
hip hammy
crossover symmetry
Warm Up
2 rounds
30 sec star jump
5 reverse snow angel
10 curtsey squat
10 pass through
10 trunk twist
10 press in split stance
10 alt single leg v-up
Weightlifting
Take 20 minutes to find today’s 1-RM Split Jerk
Split Jerk (1 RM)
I worked up from 75, 95, 115, 125, 135#. Lacey verified bar path better, still pushing with arms a little early.
I took singles at 145, 148 and 153# for a PR!!
Metcon
Metcon (4 Rounds for time)
Every 4 minutes, for 16 minutes (4 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
20 Push-Ups
Go hard, earn your rest, and repeat!
This was as tough as advertised. I did the 400m run every round. I did 2 wall walks per round. I did push-ups round 1 and 2 and knee push-ups round 3 and 4. My wall walks got progressively uglier each round.
R1 - 2:05 run (3:30 round)
R2 - 2:11 run (3:45 round)
R3 - 2:34 run (3:53 round)
R4 - 2:44 run (4:00 round) - finished last 5 push-ups after time was called.
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