Tempo Back Squat - Metcon

Tuesday, September 28, 2021

CFG - Greg

1130 - 7 of us

Foam Roll

Crossover Symmetry

Warm Up

Hip-Hammy

2 rounds of 30 seconds each

row

banded air squat

banded glute bridge

banded clam shell

dead bug

ankle driver

Weightlifting

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:

145

155

165

175

185#

Maintained good tempo each set, might have had a little more in the tank.

Metcon

Three rounds for time of:

400 Meter Row

30 Cossack Squats (RX+ Pistols)

20 Pull-Ups

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)