Thursday, May 5, 2022

Bench Press - Metcon

Thursday, May 5, 2022

CFG - Greg

1200 - 9 of us

Warm Up

rope skip
table top stretch
face pulls with rotation
banded pass throughs
close grip push-ups
tempo leg raises


Five sets of:
Bench Press (5 reps @ 20X1)
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

I worked through these well and did straight sets at 135# (70% of 1RM) with good tempo.


Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

I scaled to matador dips (4/3/3 each round), kipping knee raises (10/10 then 10/5/5), and 60 single unders (unbroken) per round and finished in 8:45.  Not bad, but did not feel like I got much of a stimulus.  Time domain was good, but I should have selected harder scales.  


Cartwheel technique

Pull-ups - 5-5
Strict Butterfly circles - 5

GHD Sit-ups 8-8
Ab Wheel roll outs 5-5

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