Wednesday, June 23, 2021

Back Squat - Metcon

Wednesday, June 23, 2021

CFG - Lucas

1130 - 6 of us

Warm Up

2 rounds of
10 air squat
10 mountain climber thoracic rotation
10 banded side step
10 banded clam shell
10 banded glute bridge
stretch on own

Weightlifting

Every 2:30, for 12:30 (5 sets):

Back Squat 
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

I am continuing to work off of a estimated 1RM of 200#.  I did 3x3 at 175# and 2x6 at 155# and felt smooth and confident.

Metcon

Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

I scaled to 8 BBJO at 20" and 10 WBS at 12# to 10' and was able to finish around 2 minutes each round.


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