Home Gym
0930
Warm Up
1000m row
Reverse Hyper
Hip Hammy Flow
Back Squat Warm Up - 45, 95#
Back Squat
5-5-5-3-3-3-1-1-1
5x135
5x145
5x155
3x165
3x175
3x185
1x195
1x205
1x215#
All of the weights felt pretty good.
Metcon
For time:
20-15-10-5
Wall Ball Shots (14# to 10')
Box Jumps (24")
This was much tougher than I expected, but I did nail the time domain ant 10:09
Round 1 - 3:44
Round 2 - 6:46 (3:02)
Round 3 - 8:59 (2:13)
Round 4 - 10:09 (1:10)
The box jumps were the workout. I moved steadily through both movements with unbroken sets. Metcon was adapted from main site yesterday which called for 800 m run - 50-40-30-20-10 of the couplet and 800 m run. That volume would have broke me. I considered opening with a round of 25, but judiciously took it easy.
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