Back Squat - Metcon

Saturday, February 26, 2022

Home Gym

1200

Warm Up

Crossover Symmetry

Hip Hammy Flow

Weightlifting

Back Squat 

*Set 1 – 5 reps @ 65-70% - 165#

*Set 2 – 3 reps @ 75-80% - 185#

*Set 3 – 1 rep @ 85-90% - 210#

*Set 4 – 6 reps @ 80% - 185#

*Set 5 – 6 reps @ 80% - 185#

*Set 6 – 6 rep @ 80% - 185#

Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Metcon

For Time:

1000m run

50 air squats

10 Pull-ups

12:03.  This was modified from Jackie.  The run (substitute for row) took an exhausting 8 minutes.  Air squats (substitute for thrusters) was OK.  The pull-ups sucked and I did not have a count in mind, but stopped after 10 singles.