Monday, May 2, 2022

Back Squat - Pull-up - Metcon

Monday, May 2, 2022

CFG - Lacy

1200 - 12 of us

Warm Up

inch worm + left right scorpion
slow Kang squat + bottom pause
left right center toe touches
pvc pass throughs
prone raise
prone press
foam roll spine
burpee broad jump
banded squat + thoracic spine rotation
banded glute bridge
banded squat at tempo
banded shoulder flexion***
scap pull-up
foam roll glutes
barbell strict press
barbell push press


Four sets of:
Back Squat ( 5 reps @ 30X1)
Rest 60 seconds
Strict Supinated Grip Pull-Up (@ 21X0 x Max Reps)
Rest 60 seconds

Kept good tempo on Back Squat and went 105-115-125-135#
Kept good tempo on Pull-ups (pronated) and went 5-5-5-4+1


Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Scaled to 65# and 20kg Russian KBS and finished in 6:23.  Unbroken first 3 rounds, paused on push press going 8/4 on the last two rounds.


3x8x90# Reverse Hyper
3x6 Banded 30ish degree Glute Ham Raise

No comments:

Post a Comment