CFG - Greg
12:00 - 12 of us
Warm-up
1 ROUND
10 Calf Raises
20 Bunny Hops
10 Shoulder Swimmers
10 Good Mornings
INTO…
3 ROUNDS
20 Single Unders*
5/5 Single Arm DB Strict Press
10 Alt. Deadbugs
5/5 Single Leg RDL
*2nd Round: 20 Backwards Single Unders
*3rd Round: 20 Double Unders
Strength
Shoulder Press (6-6-6*)
Superset each set with:
6/6 Single Leg DB RDL
-Rest as Needed b/t Sets-
*Keep weight Light across all sets.
Week 8 of 9
I used 75# barbell for the shoulder press and 15# for single leg RDL. I did these close to a wall to overcome limitations due to balance.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
10/10 Single Arm DB Push Press (50/35)
20 Sit-Ups
10/10 Single Arm DB Suitcase Deadlift
60 Double Unders
I scaled to 30# and roughly 1 min of double unders per round. I managed 30 double unders each around and finished 4 rounds + 10 reps. I felt like I was moving well at a sustainable pace without long pauses.
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