Tasias ready!
All:
A. Bench Press – 10RM
B. Push Press – 3×10 @90% of Monday’s 10RM
C. Front SqT – 4RM Woth 1 second pause in hole each rep; no bouncing
D. Single leg suit case step up 12
reps each leg x 4 sets each side
E. Afap
3 legless rope climbs
21 push-ups
400m run
2 legless rope climbs
21 push-ups
400m run
1 legless rope climb
21 push-ups
400m run
F. Athlete specific Recovery
A. 10 rm bench- 125#…136# x 9 (got stuck on last one
B. 3x 10 push press- done at 130#
C. 4 rm front squat with 1 second pause at the bottom of each rep- 195#…206# x 3 got trying to stand up the fourth
D. Workout- 9:57
Bench: 100 kg
Push press done at 85
Front squat 145
Metcon
7:08
Bench press 275 for 8 ( benching yesterday was dumb)
Push press 190 across
Step ups done
No weighted squatting bc of groin
150 air squats
Metcon with rower bc can’t run yet 9:08
30 minute weighted vest walk
A. 10RM Bench
55kg/121# x 10
58kg/127# x 7
B. Push Press 3×10 – 57kg/125#
C. 4RM Front Squat w/1 sec pause in hole
95kg/209#
D. Metcon – complete. 11:30 I think.
Push ups get me every. damn. time. Sets of 3s and 4s toward the end.
I need to, and will, start adding variations of push ups a few times a week to strengthen these.