Bench - Metcon

Tuesday, August 16, 2023

Basement Gym

1200

Bench Press

8x45

8x85

12x95

12x95 (tough)

12x95

Grip

Pinch Block

5kg x 10 sec L/R

5kg x 10 sec L/R

5kg x 10 sec L/R

Finnish Ball

10lb x 3 sec L/R

10lb x 3 sec L/R

10lb x 3 sec L/R

Jug

50lb x 10 sec L/R

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Garage Gym

1900

Metcon

AMRAP 12

200 m run

10 box jumps (20")

1 pull-up

Finished with 4 Rounds + Hail Mary run.  Felt really good to mix in some high intensity movement.  In addition to box jumps, I want to start working in burpees, double unders and others.

Finisher

EMOM 5

8 walking lunges (on the grass)

As usual these lit me up.  Hopefully that will be the spark to program them more often.

30 + 30 minute total workout