Tempo Back Squat - Metcon

Thursday, November 14, 2024

Back Country CF (Coach Bryn)

1200

Warm Up

12 cal bike

8 anterior plate loaded squats

8 heel elevated squats on plate

8 toe elevated squats on plate

Twice through

6/6 single DB triceps extension

8 DB lateral raises

4/4 single DB overhead walking lunges

6 double DB overhead walking lunges

thoracic spine opener

Back Squat

E2:30 x 6 sets

3 back squats with 5 second descent

@64-78% of 1RM

I used 115 pounds (47% of 245 and this was a good weight)

Metcon

EMOM 16

10 Double DB OH Lunges (35/25)

15/12 Cal Bike

Max Burpees to Line

Rest

I scaled to 10# dumbbells and moved well.  On the bike I managed 12-12-10-10 calories.  For the burpees to line (no jump), I completed 8-8-7-7 (30 reps total).  Good mover with movements I do not do often.