CFG - Greg
1200 - 8 of us
Warm Up
fast mtn climbers
leg swings
bottom squat hold
standing figure 4
kang squat
single leg glute bridge
mtn climber thoracic spine
air squat
Weightlifting
Back Squat
*Set 1 – 5 reps @ 65-70% - 135#
*Set 2 – 3 reps @ 75-80% - 155#
*Set 3 – 1 rep @ 85-90% -185#
*Set 4 – 8 reps @ 75% - 160#
*Set 5 – 8 reps @ 75% - 160#
*Set 6 – 8 rep @ 75% - 160#
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
Felt good, went up 5# from last week.
Metcon
For time:
1200 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run
Finished in 20:20, scaled to unweighted lunges.
Between 2:30 and 2:50 per 400 meters, about 2 minutes for each round of walking lunges.
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