Wednesday, July 30
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July 30, 2014
Warm-Up
3 Rounds of
6 Hanging Scap Retractions
6 Dolphin Pushups
6 PVC Dislocates
6 Spider Lunges w/ reach up on each side
Strength – Strict press (25 minute cap)
5-5-5-3-3-3-3-3
Met-Con
AMRAP in 12min
6 Pull-Ups
12 Sit-Ups
6 DB Push Press
12 Hollow Rocks
– scale Hollow Rocks to 12 V ups
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I feel bad for the strict press, everyone seems to hate it! I don’t mind them. Worked up to 58#, then 1 rep and 1 rep at 63#. Good result because for the 10-8-6-4-2 rep scheme I did 58# for 2, so I added a rep to that.
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The metcon was actually okay until about minute 7. The worst was when my one-knee hollow rocks started to fail and I switched to V-ups — so much harder!