Tuesday, April 13, 2021

Front Squat - Metcon

Monday, April 12, 2021

Garage Gym


Warm Up

Foam Roll
Hip Hammy
Jumping Jacks
Squat Therapy
Comptrain Barbell Warm Up

Front Squat

Build to heavy single @32X1 tempo

then max reps at that weight (no tempo requirement)

I worked up from 95, 135, 155, 165 and finally 175#.  I considered trying 180#, but did not want to drop a squat in my relatively tight home gym.  After a couple of minutes, I managed 2 reps at 175#.


Every 4 minutes for 12 minutes (3 sets)

500 m row
10 front squats (95#)

The front squats were supposed to be 70-75% of 1RM clean.  I figured I am in the neighborhood of 135#, but wasn't really feeling that great and opted for the low end at 95#.  My rows were on the order of 2:20 and with a moderately paced transition, I was finishing the rounds at:


Which was slower than I expected and I was not thrilled about getting on the rower with less than 1 minutes rest.

It was a good workout and pretty challenging.

Programming was from CFG for 4/12/2021

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