Bulgarian Split Squat - Metcon

Thursday, June 30, 2022

CFG - Janet

1200 - 7 of us

Warm Up

couch stretch

mtn climber stretch

jumping jacks

air squat

lateral lunge

inch worm push up

over and under the fence

single leg glute bridge

Weightlifting

Three sets of:

Bulgarian Split Squat (10 reps each @ 30X0)

Rest 30 seconds

Banded Face Pulls (10 reps @ 2111)

Rest 30 seconds

I used a 15# training bar and kept OK tempo.  I used a red band and kept good tempo.

Metcon

Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees over Barbell

(recommended weights 135/95 lbs)

I scaled to 65# thrusters and did step over the bar burpees and finished in 8:49.  The 65# was a challenging load and I went 9/6, 7/5 and 6/3.  I finally felt like I had good form with a quick pop up, pause for breath at top and slow lower without lowering ahead of the barbell.  

Lagniappe

2x9x90# reverse hyperextension