Back Squat - Metcon

Tuesday, April 14, 2020

Home Gym

1730

Warm Up

1 min couch stretch
1 min hold bottom of squat

then

3 rounds of
5 over and under the fence
5 around the world
5 knee to chest and reverse lunge
5 down dog and cobra

Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

I warmed up with an empty barbell, 95# and 135#.  I based my working sets on a 240# 1RM

5x155
3x185
1x205
6x185
6x185
0x0 - abandoned the last set, felt the left hammy twitching when I was un-racking the bar??

Metcon

For time:
50 Sit-Ups
50 Weighted Box Step ups 50/35#
50 Alternating Dumbbell Snatches 50/35#
50 Goblet Squats 50/35#
50 Sit-Ups

I was not feeling this workout at all.  I think it was primarily due to a long work day and disrupted sleep last night.

50 sit ups - 20/10/5/5/5/5

50 box step ups - did these unweighted

50 alt db snatch - skipped

50 goblet squats - did air squats

50 sit ups - 25-10-5-5-5

I finished in 11:52, remarkably close to the approximate 3 minutes per movement.

Home Gym Update

I cleaned and lubricated by barbell.  It spins surprisingly well, but doesn't look much better.  I followed Brandon Campbell Diamond's instructions on Youtube, but used significantly less oil.