Tempo Front Squat - Metcon

Thursday, April 21, 2022

CFG - Lacey

1200 - 13 of us

Warm Up

run

line drills

side lying windmill

pigeon stretch

squat stretch

pass throughs

banded front squat

banded fire hydrant

banded 2-12

banded side step

triceps puppy dog stretch

Weightlifting

Six sets of:

1 Tempo Front Squat 20X1 + 1 Front Squat  

Rest 2 minutes

I worked up from 135-155-165-175-185-195 and kept good tempo.  195# represented 92% of my recent 210# 1RM

Metcon

Against a 3-minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes, Repeat for a total of three sets.

This was a great workout for me today.  Using a 14# med ball.

Round 1 - 1:50 run + 24 wbs

Round 2 - 1:52 run + 23 wbs

Round 3 - 1:57 run + 20 wbs

That is the fastest I have run in a while.

Lagniappe

7-5-5 banded limited range GHR

2 sets of strict butterfly movement