Thursday, June 30, 2022

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


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.


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


2x9x90# reverse hyperextension

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