Back Squat - Metcon

Wednesday, July 27, 2022

Home Gym

1200

Warm-up

3 ROUNDS:

200m Run

5 Good Mornings

10 Quad Stretch + Lunges

5 Inchworm Push-Ups

5 Bootstrap Squats

10 Cossack Squats

Strength

Back Squat (3x8 @ 21X1*)

Rest :30 seconds

then superset with...

8/8 DB Farmer Split Squats

-Rest 1:30 b/t Sets-

Week 4 of 9

This was tougher than I expected.  I used 115# for the Back Squat and kept good tempo.  I did the Farmer split squat unweighted.

Workout

Metcon (AMRAP - Reps)

EMOM x 16 MINUTES

MIN 1 - 20 Alt. Back Rack Lunges (115/75)

MIN 2 & 3 - 400m Run

MIN 4 - :45 Max Hand Release Push-Ups

(Score is Total Reps of Push-Ups)

Despite scaling aggressively, I was still getting kicked in the ass.  Lunges were unweighted.  I was running 200m (in 1:30) and managed 16-13-13-13 hand release push-ups.