Wednesday, December 29, 2021

Strict Press - Metcon

Wednesday, December 29, 2021

CFG - Lucas

1200 - 5 of us

Crossover Symmetry
Foam Roll

Warm Up

2 rounds
shoulder swimmer
curtsey squat
pass through
trunk twist
strict press
front rack mobility


Every 2 minutes, for 12 minutes (6 sets):
Strict Press ( 5 Reps )
*Build to today's heavy five reps

I worked up from 75-85-90-90-95-95


Five rounds of:
15/12 Calorie Row
15 Dumbbell Shoulder to Overhead (50/35 lbs)

I scaled this to 12 cal rows and 30# DBs and finished in 10:11.  I averaged 2 minute rounds.  I was finishing the rows in 1 minute and did push presses for the shoulder to overhead.  Going unbroken then 10/5 and the last 2 rounds 9/6.


2x10 hip extension
2x5 ghd sit-ups

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