Today we did some more Tripod holds for warmup.  I was able to do all 7×15 second holds in the tripod position.  That was an improvement from last week.

The weight lifting portion was 5 sets of Clean and Push Press.  One clean and 5 push presses per set.  Working to a heavy set.  I was able to work up to a set of 90#.  I got some good pointers about hand placement for the Push Press that will hopefully improve my form.

The MetCon was the Baseline workout. Baseline is

For time:

500m row

40 squats

30 situps

20 pushups

10 pullups

I finished in 5:53.  I did the row in about 1:50 and the squats really hurt, I broke them up into 20-10-10 with a quick break in between each set.  Then I did 2 sets of 15 for the situps and 4 sets of 5 for the pushups.  The pullups I did a set of 3, 3 sets of 2 and the final 1.  I’m happy with my time as it is 21 seconds faster than my last baseline test AND is also Rx!!  So faster and harder!!

Wodify only has one other time listed and it was 5/2/17 in 6:14.  My initial Baseline was in June 2014 and was 7:35 with lots of scaling!!