PU Negatives - Metcon

Tuesday, October 11, 2022

CFG - Janet

1530 - 11 of us

Warm-up

3 ROUNDS, :20 ON / :10 OFF

Bike (EZ → Mod → Hard) - I rowed instead of bike (cal/hour 500 - 700 - 900)

3 ROUNDS, :20 ON / :10 OFF

MVMT 1: Air Squats

MVMT 2: Alt. Reverse Lunges

3 ROUNDS, :20 ON / :10 OFF

MVMT 1: Ring Rows

MVMT 2: Face Pulls

1 ROUND = MVMT 1 + MVMT 2

 

Strength

Metcon (No Measure)

3 SETS

5 Pull-Up Negatives (:03 Descent)*

10/10 Single Arm Seated Banded Lat Pull Downs

*Option to Use Band or Rings.

Week 2 of 5

 

Kip up and then slow descent.  5 then 4/1 then 3/2

Metcon

KA-CHOW! (Time)

3 SETS

3 ROUNDS FOR TIME

10 Back Squats (75/55)|(65/45)

10 Alt. Jumping Lunges

10/8 Cal Bike or 12/10 Cal Row

-Rest 2:00 b/t Sets-

*1 SET = 3 ROUNDS  (Score is Total Time)

Note: New Benchmark.

I scaled to 45# back squat; no jump alt reverse lunge; 8 calorie bikes.

Round 1 - 5:30

Round 2 - 5:40 (13:10)

Round 3 - 5:52 (21:02)

I did not move well on the lunges.  Otherwise everything felt good.

 

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Empty Barbell Quad Smash (R)

1:00 Empty Barbell Quad Smash (L)

1:00 EZ Bike/Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

Cool down with 2 min easy bike