CFG - Lucas
0730 - 3 of us
Warm Up
2 rounds of
15 deadlift jumps
5 fast inchworm push-up
10 banded pass through
10 banded strict press
10 banded pull apart
10 side plank twist
with barbell
20 seconds overhead hold
20 seconds slow strict press
20 seconds strict press
Weightlifting
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press (1 rep)
Suggested loads per set (by %): 80, 85, 90, 95, 95+
I built up from 105, 115, 125, 128, 135# PR!!
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press (Max Reps @ 80-85% of today’s 1-RM)
I kind of half assed this and did two sets at 95# getting 9 reps and then 7 reps
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This was pretty tough
Round 1 - 2:13 run (4:35 round)
Round 2 - slower run (5:15 round; 9:50 total)
Round 3 - ~3:00 run (5:09 round; 14:59 total)
Scaled to 35# kbs; pull-ups started good and then kipping singles.
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