Back Squat - Metcon

Monday, October 11, 2021

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.