Jackie - Bulgarian Split Squats

Wednesday, July 28, 2021

CFG - Lucas

1230 - 7 of us

Warm Up

1 min row

1 min figure four stretch

1 min couch stretch

then 2 rounds of

10 push up mtn climber

10 banded air squat

5 squat and thoracic rotation

5 reverse snow angels

5 banded plank walks

5 ring row negatives

with barbell

6 push press

6 front squat

6 thruster

Metcon

Jackie (Time)

For Time: 

1000m Row 

50 Thrusters, 45# 

30 Pull-ups

I did the row in 4:40; the thrusters at 8:40 (20, 12, 10, 8); jumping pull-ups (5/5/5/5/4/4/2), exactly matching my January 10, 2021 time.

Weightlifting

Three sets of:

Bulgarian Split Squat ( 8 reps @ 30X1)

immediately followed by…

Dynamic Jumping Bulgarian Split Squats (12 reps @ 10X0)

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

I did 8 split squats unweighted each round, but was fast on the tempo.  I only did 6 jumping each round and maintained reasonable tempo.

We had 15 minutes left at the end of class so I did 2x 30 second hang and some crossover symmetry.