Saturday, December 18, 2021

Tempo Front Squat - Metcon

Saturday, December 18, 2021

Home Gym


Nisha and I played tennis for about 45 minutes.  Coming home, I decided to do the CFG workout from 12-17-2021.

After a brief warm up of some wrist mobility and tempo air squats, I jumped right into it.


In 15 minutes build to today’s 1-RM
Tempo Front Squats  (@ 32X1)
Followed by…
Front Squat (Max Reps @ today’s 1-RM Tempo Front Squat)
(perform these without any tempo prescription)

I worked up from 135, 155, 175 and finally 185# and maintained good tempo.

I was disappointed that I only managed 2 reps without tempo, but I was really not in the mood to dump a front squat on the yoke spotter arms.


For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)

I scaled this to 14# WBS and it was still ugly.  The rows took me 4:00 and 4:15.  First round of WBS was 10-10-5-5-5-5-5-5 in around 4:00.  The second round of WBS was 10-5-5-5-5-5-5-5-5 and took me closer to 4:45.  Total WOD time was 17:09.

It was nice to set up on the back porch and do wall ball shots to the upstairs deck.  It was a good target and refreshing to take in the cool 43 degree air.

No comments:

Post a Comment