CFG - Lucas
1130 - 9 of us
Warm Up
1 min boot strappers
30 sec banded clam shell
30 sec banded glute bridge
2 rounds of 10
banded squats
pvc trunk twist
pvc pass through
lateral lunges
ankle drives
Build to starting weight 45, 95, 135#
Weightlifting
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 78-80%
*Set 5 – 3 reps @ 83-85%
*Set 6 – 1 rep @ 88-90%
If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.
I went up from last week
5x170 (vs 165)
3x180 (vs 175)
1x195 (vs 190)
5x185 (vs 175)
3x195 (vs 185)
1x205 (vs 195; 81% of 1RM)
Metcon
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04
I scaled this to 32 calories of rowing and was finishing around 2:30. With transitions, I scaled to 25 wall ball shots at 12# and finished in 4:07, 4:01 and 4:06 respectively. These were good scales.
Lagniappe
3x8x90# Reverse Hyper
5 reps body weight hip extensions
No comments:
Post a Comment