CFG - Greg
1130 ~ 8 of us
Crossover Symmetry
Foam Roll
Warm Up
30 seconds each of:
speed skaters
banded squat
banded side steps
plank shoulder taps
shoulder swimmers
banded plank walk
jump squats
kick backs
banded glute bridge
Build to starting weight: 45, 135, 155#
Weightlifting
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Despite having a current 240# Back Squat, it felt heavy today
5x165 (69%)
3x175 (73%)
1x190 (79%)
5x175 (73%)
3x185 (77%)
1x195 (81%)
Good form and depth on all of the squats. Wore a belt and knee sleeves.
Metcon
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest
speed skaters were not aggressive about 30 seconds left each round
14# wall ball shots and went unbroken with about 15 seconds left each round
scaled to abmat sit-ups and had 20 seconds left each round
about 3 sets to get to 45 seconds (~30 sec shake out, 10 sec shake out, 5 sec)
These were good scales and I felt the appropriate activation.
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