Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, April 21, 2022

Tempo Front Squat - Metcon

Thursday, April 21, 2022

CFG - Lacey

1200 - 13 of us

Warm Up

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


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


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.


7-5-5 banded limited range GHR
2 sets of strict butterfly movement

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