CFG - Lacey
1200 - 7 of us
Warm Up
boot strappers
banded clam shell
banded glute bridge
banded squat pause bottom
pvc trunk twist
pvc pass through
lateral lunges
ankle drivers
Build up to starting back squat weight 45, 135, 165#
Weightlifting
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM
I felt really good today
2x165 (70%)
2x185 (79%)
1x200 (85%)
1x215 (91%)
1x225 (96%)
1x235 matching my recent annual best (7/19/2021) (100%)
1x240 this floated up like it was nothing (102%)
Metcon
Metcon (3 Rounds for time)
Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)
I scaled the cleans to 75# and was able to go unbroken, but was not cycling the barbell well. The rows took me between 2:22 and 2:30.
Round 1 - 3:15
Round 2 - 3:17
Round 3 - 3:27
Lagniappe
Reverse Hyper
3x10x90#
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