Sunday, June 1
Saturday, May 31
May 30, 2014Monday, June 2
June 1, 2014
Warm-Up
2 Rounds of
10 Scap push-Ups
15 Hip Bridges
10 Side Plank Reach-and-Squeeze each side
15 Band Pull-Aparts
10 Cossack Lunges (5 per side)
15 V-Ups
Strength – Floor press
10-8-6-4-2
– Work up in weight; should be challenging but precise at each weight
Partner Met-Con
5 Rounds of
:30 DB Push Press
:30 Rest
:30 Med Ball Sit-ups
:30 Rest
:30 Burpees
:30 Rest
– Follow the leader style
– Med Ball Situps = Throw from OH as you come up (not from chest); Throw HARD into wall.
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Could have been a little more optimistic on the weights for today, never really pushed it and only went up to 135# for the set of 2. Had been thinking of going for an extra set or two but wasn’t all that disappointed when we ran out of time!
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Med ball situps always end up being harder than I expect. All in the arms, keeping that ball overhead gets tough. DB push press always ends up being exactly as hard as I expect which is painfully hard. Burpees felt like the easy part of this, really.
Got up to 88# on the round of 2. Last time I did these in March (?) I got 88# for one rep but missed the second, so I consider today an improvement.
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Ditto everything that Dray said on the metcon. I used 25# which was quite challenging in the later rounds.
I made it to 73# for 2 (starting at 53#)….I think that matches my max, but I’ll have to go back and check. I like floor presses because I feel like they strengthen some of the muscles I’ll need to hit that 63# OHS sometime this year!
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That metcon was unexpectedly brutal. I thought it wouldn’t be too bad with the 30 seconds “rest”, but wow, that went QUICK. 20# DB got really heavy, really quickly. Used 12# for the med ball sit-ups….which were actually my favorite part, I find them very therapeutic. 🙂