Front Squat - Metcon

Friday, October 14, 2022

Home Gym

1500

Warm-up

2 ROUNDS

8 Bear Crawls Forward/Backward

10 Cat Cow

12 Alt. Cossack Squats

INTO…

2 ROUNDS

4 Slow Ring Rows

5 Scap Push Up + Push-Ups

6 (Slow Banded Air Squat + L/R Banded Kickback)

 

Strength

Front Squat (6x5 @ 70-75%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 2 of 11

 120# (68% of 2 Rep Heavy)

Metcon

Metcon (AMRAP - Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 - AMRAP of...

5 Pull-Ups + 10 Push-Ups + 15 Air Squats*

MIN 3 - 1:00 Barbell Front Rack Hold (Athlete Choice, Heavy)

MIN 4 - Rest

*Pick up where you left off.

(Score is Total Rounds + Reps)

First set - 1 round + 4 reps

Second set to - 2 rounds + 13 reps

Third set to - 3 rounds + 18 reps

Fourth set to - 5 rounds + 0 reps

Pace was consistent.  Pull-ups quickly became singles.  Push-ups were unbroken. Air squats were smooth and consistent.  I used a 120# bar for front rack holds.