Christine - Accessory

Monday, April 20, 2020

Home Gym

1730

Warm Up

1 min high knee/butt kick/jumping jacks
1 min leg swings
1 min left right center hamstring stretch

then 2 rounds
10 star jumps
10 good mornings
10 Jane Fonda's
10 Glute Bridges

Metcon

“Christine”
Three rounds for time:
2 minutes Running
12 Deadlifts (Bodyweight)
21 Box Jumps

I opted for 400 m runs; 135# deadlift and box jumps at 20".  The runs started around 2:15 and slowed to 2:40.  I could do the deadlifts unbroken, the box jumps were paused, but no long breaks.

R1 - 4:45
R2 - 5:15 (10:00)
R3 - 5:24 (15:24)

Accessory

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

I used a 10# dumbbell for the deadlifts, 135# for the glute bridges, and 30 seconds each side for the side plank.  I was able to maintain good form and tempo.