Back Squat - Metcon

Friday, August 5, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

EMOM x 2 ROUNDS

MIN 1 - :45 Kang Squats

MIN 2 - :45 90/90 Sit Throughs

MIN 3 - :45 Alternating Mountain Climbers

MIN 4 - : Stretch - Athletes Choice

Strength

3 Sets:

Back Squat (8 Reps @21X1)

-Rest :30-

15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold

-Rest as Needed b/t Sets-

Week 5 of 9 *Build to a weight heavier than last week - Moderate to Mod-Heavy. Use a plate to elevate feet for GBU.

This felt better than last week I used 115-125-125# and maintained good tempo.  I used a 12" box for glute bridge ups.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES

21 Up-Downs

15 Box Jumps (24/20)

9 Back Squats (135/95)

Took it easy on calf and scaled to no jump up-downs, plate G2O (25#) in place of box jumps and a 95# back squat from the floor.

Round 1 - 3:30

Round 2 - 5:00 (8:30)

Round 3 - 5:00 (13:30)

Round 4 - 12 up downs completed in 1:30

3 + 12 Rounds & Reps

Felt like I was moving well and scaled