CFG - Lucas
1200 - 8 of us
10 Air Squats
5/5 Split Squats
10 Good Mornings
10 Scap Push Ups
5 1+½ Air Squats
5/5 Front Foot Elevated Split Squats
10 Single leg RDLs
10 Face Down Scorpions
Back Squat (6-6-6*)
Superset... 6/6 DB Farmer Front Foot Elevated Split Squat
-Rest 1:30 b/t Sets-
*1+1/2 Back Squats
1 Rep = Full Squat + Stand to Parallel + Full Squat + Stand
Week 6 of 9
I used 95# for the back squat and moved well. The Split Squat was rough and I did them unweighted.
Metcon (AMRAP - Rounds and Reps)
ON A 14:00 RUNNING CLOCK...
40 KB Goblet Squats (53/35)
Then AMRAP in Remaining Time of:
12 Hand Release Push-Ups
10 Russian KB Swing
8 Goblet Alternating Reverse Lunges
Score is Rounds and Reps of AMRAP
I used a 12kg KB for goblet squats and finished in just under 3 minutes. The HRPU I was thrilled to complete in sets of 3 the whole time. I used 12kg for Russian KBS and did the alternating reverse lunges unweighted. I was on pace around 1:30 per round and finished 6 rounds + 12 push-ups.
Good honest effort, despite feeling a little run down this week.