Conditioning: Metcon
“Back Squat Barbara”
Every 6 Minutes for 5 Rounds Complete:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 Back Squats, 135 lb
Post your time after each set of air squats. Then, complete the 5 reps of back squats.
R1: 4:20
R2: 4:00
R3: 4:10
R4: 4:09
R5: 4:15
Comments: That sucked… My stomach was feeling pretty crappy before this and I almost puked several times during the metcon. Got it done nonetheless. The squats were supposed to be 225 lbs. Yeah right… That’s it.
Thanks Shane. Yeah, the sit-ups were the biggest struggle for me. I haven’t been doing them in a long time due to that pain I was having in my upper left abdomen. That seemed to help as the pain had mostly resolved. But it definitely started hurting today. I remember doing the regular Barbara metcon in a hotel fitness center in El Paso, TX several years ago. It definitely hurt more today.
Comments: Good session this morning. Plugged in the Cybex Squat Press machine for my squat variation this week. Haven’t done that machine in 20 years. That is one of those one’s that makes you feel really strong… Took me a while to get the weight dialed in. Did some IDB after that. Good sets there. More accessory and then some rowing intervals to finish it off. Done.
Thanks Shane. Yeah, that’s one of those machines that makes you feel strong. Just piling the plates on. The Arsenal squat machine, on the other hand, makes you feel like a pansy. Even no added weight feels insanely heavy.
Thanks Shane. There was more in the tank on Push Presses. I’m not used to them and it was pretty early and I was pretty out of it so I stopped there. My 1RM PR on that lift (from ~2015) was 195 lb. It would be extremely optimistic to get near that now.
Comments: Not much time today. This was a “hero metcon” from crossfit. I took it, subbed some things and made it work for me. The LISS was subbed in for running, the C&J’s were supposed to be 155 lb barbell (nope). Got the blood flowing. No injuries. Mission accomplished.
Comments: Just some bro work and calorie torching this morning. I love sessions like this because I get to do all of the random stuff that I usually don’t have time for during my strength sessions. It reminded me of being in college. I would be at the gym for 2 hours+ sometimes and just do anything that popped into my mind. Today’s session was more like 1:15:00 but it was still just a pure accessory session with no set plan. That Octane Lateral machine is pretty different. To be honest, I thought it was an elliptical trainer and I jumped on and noticed it was quite different. This older (but still very much in shape) lady jumped on the one next to me and was giving me some tips. It has something called “X Mode” which gives you random intervals where you basically squat down, go in reverse, lean backward or some combination of those every 45 seconds. Good workout.
