Push Press - Metcon

Wednesday, November 16, 2022

Home Gym

1730

Warm-Up

EMOM x 9 MINUTES (:40 WORK // :20 REST)

MIN 1 - Bike/Row

MIN 2 - Push-Up to PIke

MIN 3 - Plate Hops

MIN 4 - Bike/Row

MIN 5 - Shoulder Swimmers 

MIN 6 - Single Unders

MIN 7 - Bike/Row

MIN 8 - Empty BB Strict Press + Push Press

MIN 9 - Single Unders or Double Under Attempts

Strength

Push Press (5x4 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 7 of 11

5x105# (78% of 135# 2-Rep Heavy)

 

Metcon

AMRAP x 3 MINUTES

Max Cal Bike/Row

-Rest 1:00-

 AMRAP x 3 MINUTES

10/8 Cal Bike or 12/10 Row

12 Push Press (95/65)

-Rest 1:00-

 AMRAP x 3 MINUTES

10/8 Cal Bike or 12/10 Row

12 Push Press

36 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike/Row

(Score is Total Reps)

I used 65# for the push press and did penguin taps as a scale for DU.

Row 1 - 36 calories

AMRAP 1 - 12+12+12 = 36 reps

AMRAP 2 - 12+12+36+9 = 69 reps

Row 2 - 34 calories

--

175 reps total

It was a little bit of a pain with the rower in the basement and the garage being the only good spot for rope skips.  I ended up all over the house for the warm up and then in the garage for push press and then in the basement for the metcon.  Still good to get a workout in.