Back Squat - Metcon

Tuesday, April 28, 2020

Home Gym

1300

Warm Up

1 min of the following
couch stretch
90/90 adduction
leg swing
squat hold

then

2 rounds of
jumping jacks
10 bird dogs
10 air squat
10 mtn climber

Back Squat

warmed up with 45, 95, 135, 165

then

5x185 (75%)
3x195
1x205
5x195
3x205
1x215
5x205
3x215
1x225 (95%)

I used 240 for a current 1RM, I am not quite at my 120 kg from earlier this year.

This felt good, but it was heavy.  My quads were a little twitchy so I put on my knee sleeves.

Metcon

Charley Horse

800 m run
50 front squat
30 box jump over

I scaled this to 75# front squats and was able to hold sets of 10.  I originally planned on 115#, but my legs felt wrecked after back squats.  I should have split the difference at 85 or 95#.

I scaled the box jump overs to 20" and this was a good height.

Run - 5:35
Front Squat - 5:45 (11:20)
Box Jump Overs - 3:40 (15:00)

This was a well programmed wod.  I am going to miss CFG programming.