CFG - Lucas
0730 - 6 of us
Warm Up
2 rounds of
30 seconds lunge / jump squat
5 inch worm
10 curtsy squat
10 reverse snow angel
10 trunk twists
10 pass throughs
10 pvc strict press from split jerk stance
with barbell
5 strict press
5 push press
5 push jerk
5 split jerk
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
Using an estimated 150# 1RM, I went 115# (76%) for sets 1 & 2 and 125# (83%) for sets 3-6. It felt pretty heavy today and I was not prepared to go for 90%.
Metcon
For time:
30 Toes to Bar
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Toes to Bar
I scaled this to kipping leg raises, 65# shoulder to overhead and green banded pull-ups.
30 HLR - 12/10/8 ~1 min
30 S2O - 12/10/8 ~2 min
30 BPU - 8/4/3/3/2/2/2/2/2/2/2 ~4 min
30 S2O - 12/8/8/4 ~2:30 min
30 HLR - 10/8/8/4 ~ 2 min
I finished in 10:23 ahead of the 12 minute time cap. I was really surprised at how difficult the pull-ups became. I was expecting them to be easier. I scaled the other movements appropriately.
Lagniappe
3x8 50# reverse hyperextensions
Overall, I felt pretty good for my first day back at HIIT training. I was definitely winded, but not to the point that the workout was dangerous or unsustainable.
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