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Thursday, December 16, 2021

Bulgarian Split Squat - Metcon

Thursday, December 16, 2021

CFG - Lacey

1200 - 8 of us

Crossover Symmetry
Foam Roll

Warm Up

1 min of
jumping jacks
figure four
quad stretch

2 rounds of
mountain climber
banded slow squat
banded glute bridge
cat cow


Every 2:30 minutes, for 15 minutes (6 sets): 
Bulgarian Split Squat (6 Reps Ea. @20X1 (Dumbbells))
Build to today’s heavy 6 reps at tempo

I took it pretty easy on these at 15-20-20-20-20-20 and my hamstrings and glutes were still feeling pretty lit up.


For time:
800 Meter Run
40 Power Cleans (135/95 lbs)
800 Meter Run

I pushed this pretty hard.  The power cleans got tough and I could feel the strain on my thoracic spine despite the light weight.

Run 1 - 4:41
Power Cleans 75# - (5:12) 9:53
Run 2 - (4:51) 14:44

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