CFG - Paige
1130 - 6 of us
Warm Up
1 minute row
then
2 rounds of:
10 banded clamshells
10 banded glute bridges
10 banded squats with pause at bottom
10 pvc trunk twists
10 lateral lunges
10 pvc back squats
10 ankle drivers
Weightlifting
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM.
I built up on the percentages:
2x155
2x175
1x185
1x200
1x215
1x225
1x235#
2x185
Metcon
Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)
I scaled the cleans to 75# and finished in 3:20, 3:15 and 3:25. I was finishing the row in just under 2:30 and the cleans cycled OK, unbroken rounds 1 and 2, 5/5 on round 3.
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