Garage/Basement Gym
1300
Warm Up
Reverse Hyper
Bulgarian Bag Swings
Crossover Symmetry
Barbell Warm-up
Strength
Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Strict Press w/3 second lower
1 Deadstop Strict Press
1 Strict Press
**From the Floor**
I worked with 85, 95, 100, 105, 110# and felt pretty smooth
“Lyon”
5 Rounds for Time
7 Squat Cleans (165/115 lb, (75/50kg)
7 Shoulder-to-Overheads (165/115 lb), (75/50kg)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
I skipped the metcon as my back was feeling tight and opted for some work with the:
Bench Press Decathlon USAWA
Regular bench press - made 175, 180
Bench press feet in air - made 155, 165, 170
Left-arm bench press - made 45, 50, 55
Right arm bench press - made 45, 50, 55
Reg Park bench press - NO ATTEMPT - lifter is to be handed two barbells
Reverse grip bench press - NO ATTEMPT - wrist mobility
Alternate grip bench press - made 95, 105
Hands-together bench press - made 85, 100, 110
Roman Chair bench press - NO ATTEMPT - no Roman Chair
Rampage - 100 x 16 = 1600#
Completing the 7 events took me over 40 minutes and it was definitely more taxing than I expected.
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