Home Gym
1300
Warm Up
Crossover Symmetry
Rope Skips
Scap Pull-ups
Kip Swings
Weightlifting
Every 2 minutes, for 12 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75% - 95#
Set 2 – 3 reps @ 80% - 100#
Set 3 – 1 reps @ 85% - 105#
Set 4 – 3 reps @ 87% - 107.5#
Set 5 – 2 reps @ 90% - 112.5#
Set 6 – 1 rep @ 95% - 120#
Immediately followed by…
Weightlifting
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press ( 8 reps @ 80%) - 100# 6 reps, then 5 reps. This was much harder than I thought.
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Push Presses (115/75 lbs)
30 Double-Unders
I scaled to 75# push press and 60 single unders with a beaded rope. I started out super hot with unbroken pull-ups and a first round of around 90 seconds and then slowed to around 2:30 per round. The pull-ups slowed to singles, but everything else was well paced. I finished 6 rounds + 1 rep in 15 minutes and was truly spent.
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