Back Squat - Metcon

Friday, February 4, 2022

CFG - Lucas

1200 - 16 of us

Warm Up

row

leg swings

bottom out squat

figure 4 stretch

kang squat

single let glute bridge

mtn climber

air squat/empty bar

Weightlifting

Back Squat 

*Set 1 – 5 reps @ 65-70% - 135#

*Set 2 – 3 reps @ 75-80% - 165#

*Set 3 – 1 rep @ 85-90% - 195#

*Set 4 – 8 reps @ 75% - 155#

*Set 5 – 8 reps @ 75% - 155#

*Set 6 – 8 rep @ 75% - 155#

Rest 2-3 minutes between sets.

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

20/15 Calories of Rowing

15 Bar-Facing Burpees

12 Front Squats (135/95 lbs)

9 Strict Pull-Ups

6 Handstand Push-Ups

I scaled this aggressively from the get go.

12 cal row

10 bar-facing burpee step over

10 front squat 75#

5 strict pull-up (1 set)

3 HSPU to 3 abmat (1-2 sets) - not very stable upside down

I paced well

Round 1 - 4:16

Round 2 - 4:11

Round 3 - 4:35

I felt really good about the effort.  The target was minimum 30 seconds rest between rounds and I nailed that.

Workout took 55 minutes.