A. Back Squat
3@70% 3@80% 3+@90%; rest 2:30
M:
4 Rounds, each for time
80ft Farmers Lunges 50/35 (20ft sections)
7 Bar Muscle Ups
rest 1 MIN
Total time Cap – 14 Mins
*Score fastest and slowest round
Program Notes:
It is week 2 of the 5/3/1 Back Squat Cycle. Just like last week the final set is where the money is made so push it on that final set. In our metcon we see a return of the lunge and bar muscle up combo we have been working with. Volume on the Bar Muscle Up has increased yet again. Linear volume build
is a method for capcity gain.
Metcon intention/notes :
Lunges and Bar muscle up intervals today. These should not be longer than 2 mins each. Our aim is capcity/tolerance with the lunges and we are performing them farmers style today to challenge hip and core stability. Single leg patterns are a great accessory to squatting and so they appear here today.
An added benefit of the lunges is “Chad” prep. Another note on the farmers style is that it will challenge your grip on the bar muscle up so be mindful of this. You may need to set the dumbbells down briefly at each turnaround.
The intention today is to complete the lunges with good form quickly and immediately get to the bar muscle ups. Challenge your self to take those down unbroken. 2 sets is the maximum. If you are doing more than 2 sets then scale to a rep count that allows for 1 or 2 sets only.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Rx+: Increase rep total on BMU and 70/50 on lunges; keep the intervals under 2 mins
Intermediate: Reduce reps on BMU, Banded BMU, Jumping BMU, 14 Chest to Bars or pull ups, 35/20 on DBs
Scaled: 14 Scaled Pull Ups + 7 Scaled Push Ups – choose scale that best suits your progression, consult coach, DBs 25/15
Beginner: Bodyweight lunges, 7+7 Ring rows and scaled push ups, if this is too easy then scale the reps up