Friday, August 22
Thursday, August 21
August 20, 2014Saturday, August 23
August 22, 2014
Warm-Up
4 Rounds of
2 Wall Walkers
4 Hanging Scap Retractions
6 Alt-T Push-ups
8 Band Pull Aparts
Strength – Floor Press (25 Min Cap)
3 x 3 working up as needed
3 x 5 at working weight
Met-Con
5 Rounds of
30 Seconds Max Reps Push Press (M: 155/135/95/75, W:113/93/73/53)
30 Seconds Rest
30 Seconds Max Reps Chin-Ups
30 Seconds rest
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Oh man, the warm up was even rough today! My arms/shoulders are still fatigued from Wednesday… Band pull aparts and wall walkers nearly did me in.
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Used 78# for the 3×5 on floor press. I had attempted 83# but couldn’t get the 4th rep up. Used 53# for the metcon, so I could keep a steady pace. Aimed for 11-13 reps consistently. Ring rows were closer to 8-10 reps.