Wednesday, February 16, 2022

Back Squat - Metcon

Wednesday, February 16, 2022

CFG - Lucas

1200 - about 10 of us

Crossover Symmetry
Foam Roll

Warm Up

mountain climbers
lateral lunge stretch
bottom of squat hold
figure 4 stretch
banded air squat
banded glute bridge
squat thoracic twist
ankle drivers

Weightlifting

Back Squat 
*Set 1 – 5 reps @ 65-70% - 135
*Set 2 – 3 reps @ 75-80% - 165
*Set 3 – 1 rep @ 85-90% - 185
*Set 4 – 6 reps @ 80% - 165
*Set 5 – 6 reps @ 80% - 165
*Set 6 – 6 rep @ 80% - 165#
Rest 2-3 minutes between sets.

These felt lousy today and I feel like a scaled to 80% of today.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 4 minutes for max effort reps:
Station 1 – 30 seconds of Rowing for Calories
Station 2 – 30 seconds of Dumbbell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

As confusing as this sounds, it was a pretty good metcon.

Test Row - 8 cal in 30 seconds
Test FS - 12 reps with 20# DBs in 30 seconds
Test Devil's Press - 5 reps with 20# DBs in 30 seconds

Rest to 5 minutes then 8/12/5 reps of the movements.

R1 - 1:48
R2 - 1:52
R3 - 1:58
R4 - 2:00
R5 - 2:05

I was pleasantly surprised with the consistency and was a huge mental win not to shave reps in the later rounds.

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