Friday, March 20, 2020

Back Squat - Metcon

Friday, March 20, 2020

Home Gym -


Warm Up

foam roll
goblet squat hold
banded kickout
banded forward/backwards steps
elbow plank
goblet squats


Every 2 minutes, for 16 minutes (8 sets):

Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

5x175 (66% of 264#)
1x225 (85% of 264#)
1x245 (93% of 264#)


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

I did the double unders.  Due to space limitations and equipment, I scaled the wall ball shots to 14# and a 9' target.  I scaled the T2B to hanging knee raises.  I finished 3 rounds + 45 reps in 12 minutes

Home Gym

The home gym worked out great today.  I had enough weight to build up to a heavy back squat with 15# to spare (if building to a heavy deadlift, I would have run out of  weight).  The rig was stable and I felt 100% comfortable racking the weight.  With a car in the garage, dumping the weight would have been catastrophic.  The space was big enough for double unders.  I have a support beam in the garage, the center of which is exactly 9' for the wall ball shots.  Finally the pull-up bar on the rig is at a good height for hanging knee raises.  It is too low for full extension (kipping T2B).

I streamed some music via Spotify and a blue tooth speaker.  I also set up a space heater, which provided a reasonable temperature in the attached garage with a 30 degrees F outside temperature.

All in all, a great day!

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