Monday, January 31, 2022

Bulgarian Split Squat - Metcon

Monday, January 31, 2022

CFG - Greg

1200 - 10 of us

Warm Up

walking lunge, stretch
mtn climber
curtsy lunge
side plank (clam shell hold)
broad jumps
glute bridge
plank hold
scap pull up
figure 4
him hammy - movement 5


Five Sets of:
Bulgarian Split Squat (6 Reps Each @20X1)
Immediately into…
Side Plank (30 Seconds Each)

I used 25# DB and was able to maintain good tempo and hold 30 second side plank on elbow each round.


5 Rounds for time of:
15 Wallballs (20/14 lbs)
10 Pull-Ups

I scaled to 14# wall ball and opted to do 2 sets for pull-up (strict pull up followed by ring rows).  I did the wall ball shots unbroken and then went 4-3-3-3-3 on the pull-ups finishing in 7:13.

I spent some time after class working on kipping pull-ups and butterfly pull-ups, but it was pretty ugly.  I think I need to step back to hollow body holds, superman hold and getting a stable kip swing going.

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