Strict Press - Metcon

Wednesday, September 21, 2022

CFG - Lucas

1200 - 19 of us

Warm-up

2 SETS FOR QUALITY

20 Alt. Standing Trunk Twists (Feet Shoulder Width)

15 Star Jumps 

10 Empty Barbell Strict Press

5 of Each (Arm Circle Complex)…Forward Wide / Back Wide / Forward Small / Back Small

Strength

Shoulder Press (3x8*)

3 SETS

8 Strict Press @ 65% of 3-Rep*

*Superset each set with 10/10 Banded High to Low Woodchops.

I used 75# (63% of 120# 3-Rep) and that was pretty good for all three sets. I used the red band for wood chops.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES

50 Double Unders

12 Slam Balls (30/20)

9 Push Press (135/95)

-Rest 2:00-

AMRAP x 8 MINUTES

15 Slam Balls

12 Push Press (115/75)

30 Double Unders

I scaled to 40 and 30 seconds of single unders which worked out to 80 in the first AMRAP and 60 in the second AMRAP.  I used a 15# slam ball.  I used 75# and 65# for the Push Presses and that was a good weight.

AMRAP one - 4 + 0

AMRAP two - 3 + 27

Finisher

Calf raises (3x10)

Triceps extension (12-10-8 with 10# DB)

Alternating biceps curl (12x15 & 10x20#)

Equipment

I spotted some new equipment at the gym including Rogue Fitness Individual Mats ($70 retail) and BC Strength Glute Bench ($199 retail).