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.