CFG - Greg
1130 - 7 of us
2 rounds of 30 seconds each
banded air squat
banded glute bridge
banded clam shell
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat (3 reps @ 31X1)
Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo.
I worked off a 1RM of 235# and went:
Maintained good tempo each set, might have had a little more in the tank.
Three rounds for time of:
400 Meter Row
30 Cossack Squats (RX+ Pistols)
This was a rough workout because of the pull-ups. I scaled to 10 strict pull-ups each round. I did Cossack Squats, but not below parallel.
R1 - 4:52 (4-2-2-1-1 strict pull-up)
R2 - 10:04 (3-1-1-1-1-1-1-1 strict pull-up)
R3 - 15:22 (3-1-1-1-1-1-1-1 strict pull-up)
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