Overhead Squat - Metcon

Tuesday, April 21, 2020

Home Gym

1630

Warm Up

1 min duck walks

then 3 rounds

3 floor slides
10 fast Kang squats
10 quad stretch
10 frog shifts
10 dead bugs

then

2 minutes stretch on own - pass throughs, lat stretch

Strength

Overhead Squat

20 minutes to build to a 3RM @22X1 tempo

I worked up from

35, 45, 55, 60, 65, 70 and finally 75#.  Tempo felt good, I should have stayed down in the hole longer.

65# tempo OHS

70# tempo OHS

Metcon

800m Run

50 Thrusters

800m Run

I was originally planning on 65# for the thrusters, but that felt really heavy during warm ups so I switched to 45#.

Run 1 - 5:00

Thrusters - 5:06 (10:06)

Run 2 - 5:25 (15:31)

I started with a set of 12 thrusters and then 8, then 6 and hovered around there.