First time this year to have a workout in the garage with the door open. It's raining, my kids are riding around on their tike cars/bikes and I'm throwing some weight around.
Front Squat
Warmup sets: 135 x 5, 135 x 5
Work sets: 145x5, 155x5,165x5
Then I put my son through a little metcon. He's only 4 years old, but he's starting to show some interest. I've taken him to two local track mets and he comprends that someone finishes 1st and someone finishes last.
Colin's 3 rounds as fast as possible
5 box jumps 9"
10 yard sprint (there and back)
The kid did awesome! Glad to see Colin got some of my mad hops. My daughter Addison even got in on the action and did 2" box jumps.
Push Press
Warm up sets: 45x5, 75x5,75x5
Work sets: 140x5,140x5
Metcon:
25 burpees
25 pullups
3:01 Rx'd
Got through about 18 burpees and started slowing down. Pullups were slow. Sets of 10,5,2,2,2,1,1,1,1....YUCK...pathetic
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