Back Squat - Metcon

Tuesday, October 26, 2021

CGF - Lacey

1130 - 9 of us

Foam Roll

Crossover Symmetry

Warm Up

high knees / butt kicks

banded air squat

banded side step

cat cow

ankle drivers

90/90 sit through

single leg knee to floor

standing fire hydrant

glute bridges

stretch on own - squat therapy, wall sit

Weightlifting

Back Squat 

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

I am still nursing the calf tweak, so I took it easy today

4x155

3x165

2x175

1x185 (79% of 235# 1RM)

5x165 (70%)

Metcon

For time:

800 Meter Run

50 Double Kettlebell Front Squats (32/16 kg)

50 Toes to Bar

I scaled this to 400m walk, 8kg double kb front squat and 50 hanging knee raise.  I finished in 10:48 and did another 400m walk which took me to the time cap.

Lagniappe

EMOM 4

10 push-ups