Monday, December 5, 2022

Run - Push Press - Metcon

Monday, December 5, 2022

Home Gym

1200

Run

1.61 mile run (11:24/mile; 18:27 moving time).  Easy lap around Harriman Lake.  It has been a while since I rand the loop.

Strength

Push Press
Every 2:00 for 8:00
Set 1: 7 Reps @ 60% - 85#
Set 2: 5 Reps @ 70% - 95#
Set 3: 5 Reps @ 70% - 95#
Set 4: 5 Reps @ 70% - 95#

“T-T-T-TODAY, JUNIOR!”

For Time
9-7-5-5-7-9
Power Snatch
Thruster
Bar Facing Burpees
Load: 95/65#, 43/30kg

As I was prepping the movements, I knew this would not go well.  I put the movements into an EMOM workout with 4 reps every minute for 12 minutes or an accumulated 16 snatch, 16 thruster and 16 burpees over the bar.  I was completing the movements in 15-30 seconds and had plenty of rest to move well.  This was good for today.

QuickFit

6 Rounds for Time
15/12 Cal Bike
5 D-Ball Cleans
200m Run

Finished with pull-ups.  1 rep every 30 seconds.  10 reps total.  This felt so much better today compared to yesterday.


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