Wednesday, June 17, 2020

Back Squat - Metcon

Wednesday, June 17, 2020

Home Gym


Warm Up

1 min jumping jacks
hip hammy flow
slow squats

barbell warm up: back squat at tempo with 45, 95, 135#


Every 2:30 for 15 minutes (6 sets)
Back Squat - 2 reps @31X1 tempo

This was a tough tempo as the weight got heavy.  I managed 155, 170, 185, 195, 205 and 215#.  I was slow out of the hole with the 1 count pause.


For time
21-15-9 of
Thrusters (95/65)

This was a clever couplet.  I scaled the load to 55# and managed to go 12/9, 9/6 and 9 on the thrusters.  I might have managed heavier, but would have needed more sets.  All of the sit-ups were unbroken.  I finished the round if 21 in about 3 minutes, the round of 15 in 2 minutes and the last round in a minute.  Total time was 6:08.

Programming was directly from CFG for 6.17.20

I still love the timer.  Programming intervals and then the count up timer is awesome.  I am actually looking forward to an AMRAP so that I can program a countdown timer.

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