CFG - Lucas
1200 - 13 of us
Warm-up
AMRAP x 7 MINUTES
150/100 Row
5/5 Moose Antlers
5 Banded Cuban Presses
5/5 Side Lying Windmills
Strength
Shoulder Press (6-6-6*)
Superset with 10/10 Single Arm Upright Rows -Rest 2:00 b/t Sets-
*1+1/2 Strict Press 1 Rep = Press + Descend to Forehead Height + Press + Return to Shoulders.
Start Moderate and Build to Heavy
Week 7 of 9
I trained with 65#, but my tempo got slopping on the final round. I used 15# for the single arm upright rows and that was a good weight.
Workout
Metcon (Time)
5 SETS* ON A 3:30 RUNNING CLOCK...
250/200 Row
10 Push Press (135/95)
1:00 Barbell Front Rack Hold
-Rest the Remainder of Time-
I scaled to a 75# barbell and moved well doing sets in 8/2. The hold got ugly and ended up in a genie hold for most of the time.
Round 1 - 2:47
Round 2 - 2:48
Round 3 - 2:49
Round 4 - 2:50
Round 5 - 2:50
--
14:04 total
Finished with 3x8 Reverse Hyper at 90#
No comments:
Post a Comment