Back Squat - Metcon

Monday, March 30, 2020

Home Gym

1100

Warm-up

Stretching:
1 Minute Pigeon Stretch
1 Minute Tricep Puppy Dog Stretch
1 Minute Mountain Climber Thoracic Twists

3 Rounds:
5 Kang Squats
5 single leg Glute Bridges – 10 total
5 Quadruped Kick backs – 10 Total
5 Plank Jacks
5 Pike Push ups

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

I went lighter than recommended and did

5x155
3x170
1x185 (77% of 1RM)
8x165
8x165
8x165 (69%)

These got heavy and reps 7 and 8 were tough

Metcon

Complete as many rounds and reps as possible in 9 minutes of:

3 Thrusters (135/95 lbs)
6 Burpees
12 Sit Ups

I scaled this to 75# thrusters and got through 4 rounds + 9 reps.  In a nod to Froning, I finished the 5th round after time was called.  I scaled this well, but was struggling a bit today.  Well short of the 7-9 rounds predicted.

Home Gym

Worked well.  My 96 square feet space is essentially 24 square feet for the rack, 12 square feet for equipment storage and 60 square feet for moving around (2) 4x6 stall mats, plus half of another one.  It is tight but works well.

The decision now is whether to continue my membership with Crossfit Golden or put my membership on hold.  I certainly would like to support local small business, but need to be mindful of my spending as we all hunker down.