CFG - Lacey
1200 - 14 of us
Warm Up
row
face down scorpion
scap push-up
shoulder swimmer
hand release push-ups
1-2-3 bench pulls
stretch triceps and wrists
Weightlifting
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90-94%
*Set 5 – 1 rep @ 95-99%
*Set 6 – 1 rep @ 101% or more
Having just done a total yesterday, I did not have high hopes for today.
3x150
2x160
1x170
1x185
1x190# (97%)
Metcon
Three rounds for max reps of:
60 seconds of Rowing for Calories
Rest 30 seconds
60 seconds of Dumbbell Floor Press (50/35lbs)
Rest 30 seconds
60 seconds of Strict Pull-Ups
Rest 30 seconds
This felt really good
Row - 17-15-15
DB Floor Press (40#) - 17-17-17
Strict Pull-Ups - 7-7-6
118 total reps
Lagniappe
1x12 banded face pulls
2x8x180# reverse hyperextensions
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