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

lunges

cat cow

90/90

Weightlifting

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.

Metcon

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