CFG - Lucas
1130 - 10 of us
Warm Up
Arrived 5 minutes late, quick warm up of
burpees
down facing scorpion
push-up
scap push-up
1-2-3 bench bands
table top stretch
bird dogs
Weightlifting
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Working from a 185# 1RM, I did sets at
5x145
3x155
2x165
3x155
8x135
8x135# (these were tough)
Metcon
Five rounds for time of:
6 Alternating Dumbbell Push Press – Ea. (50/35lbs)
9 Ring Dips
12 Slamballs (30/20 lbs)
I scaled this to 25# dumbbells, matador dips and a 20# slam ball. I finished in 9:38. The DB Push Press I could have gone heavier, but the dips were brutal. Even sets at 3/3/3 did not include a full range of motion. Slam balls were OK and 20# was a good weight.
No comments:
Post a Comment