CFG - Lacey
0730 - 9 of us
Warm Up
1 minute of:
burpees
pass through
pec stretch
shoulder swimmer
deadbug
scap push-up
cat cow
wall climbs
triceps stretch
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press (4 reps)
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
Working off a 135# 1RM strict press, I started out a little light and built:
75 (56%)
85 (63%)
95 (70%)
105 (78%)
105# (78%)
Finishing at 105# was within 5# of my 4 rep max and a good end point.
Metcon
"Benjamin Push-Up"
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)
This was a tough workout and the suggested scales were pretty interesting. Any variation was OK, knee push-ups or foam roller push-ups. Scaling the volume was also reasonable and based on a targeting roughly 10 sets.
10+ reps/set go the full 100
5-10 reps/set target 70
0-5 reps/set target 50
The KB was supposed to be heavy, but I scaled it aggressively to 12KG.
I went (11) sets at 10-9-8-7-6-5-5-5-5-5-5 for 70 total reps and 150KB swings.
I had originally planned on 10-9-8-7-6-5-4-3-2-1 which would have been 55 reps, but I was feeling pretty good about the 5 rep sets. It is interesting that the KBS were not taxing and actually gave my chest a chance to recover. The tempo was perfect for me and very much in line with how I usually do push-ups.
Lagniappe
5 minute abs - This is not getting any easier
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