Events for December 2022

April 30, 2013
May 2, 2013
Thursday 5/2/13

photo courtesy of Cedric Terrell Photography

Warm-Up:
2 Rounds of
20 Supine Scorpion,
10 Rolling Split Straddles,
90 second Squat Hold

Prep Sets for Back Squat Met-Con:
a) 275 (10×45, 5×135, 5×185, 3×225, 3×255)
b) 225 (10×45, 5×135, 5×165, 3×185, 3×205)
c) 185 (10×45, 5×115, 5×135, 3×155, 3×165)
d) 135 (10×45, 5×75, 5×95, 3×105, 3×125)
e) 93 (10×33, 5×53, 5×73, 3×83)
f) 63 (10×33, 5×43, 5×53, 3×58)
– first number is weight to be used in Met-Con #1

Met-Con # 1
2 minutes max rep back squat; then,
500 M row

Rest: 5 minutes

Met-Con # 2
2 min Max rep DB C&J (M=1/2 bw, W=1/3 bw); then,
100 DUs (scale 50 lateral stepovers on a 12” box)

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0 Comments

  1. Mike T says:

    Prep Option C looks rough when you hit the 3 x 1555…