CFG - Lucas
1130 - 7 of us
Warm Up
2 rounds of:
30 seconds high knees/butt kicks
30 seconds banded glute bridge
30 seconds banded clam shells
30 seconds banded air squat
30 seconds deadbug
1 minute squat with thoracic twist / 90-90 sit through
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squats (@ 32X1)
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
My front squat felt like crap today, I would typically work off of an estimated 200# front squat, but used 115, 125, 135, 145 and 150# today. That estimates my front squat at 170#
Metcon
Three rounds for time of:
Run 400 Meters
8 Front Squats
Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat. The intended stimulus is that you should be able to grind through 8 unbroken reps in the first round, it should be possible but very difficult to achieve that on the second and third rounds.
I took these from the ground, but scaled to 95# (56% of estimated 170# 1RM) and was able to get through all (3) rounds unbroken. Runs were 2:28 to 2:38 and the each round was finishing in about 3:30. My overall time was 10:30. I am pretty sure that I did not have 75% or 130# in me today.
This was a repeat of 4/9/2019 when I used 60kg and finished in 12:58
Lagniappe
We finished with 15 minutes left in class, but I was pretty wiped out.
EMOM 10
minute 1 - 15 abmat sit-ups
minute 2 - 10 walking lunges
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