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Thursday, April 9, 2020

Deadlift - Box Jump - Metcon

Thursday, April 9, 2020

Home Gym


Warm Up

4 Minutes of Hip and Hammy Flow

Warm up:
3 Rounds
45 second jumping jacks
20 hamstring sweeps
5 Lunge Matrix – Ea. Leg
10 Bird Dogs (5 ea.)
10 Dead Bugs (5 Ea.)


Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Box Jumps x 10 reps @24"
Rest 3 minutes

This was pretty good.  I did 6 reps every time at 165# and kept good tempo.


Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders or Penguin Taps
10 Deadlifts (chose a weight you feel comfortable with your back with) 2 sets
10 Burpees Over the Barbell

Target was 5 rounds, I ended up with 2 rounds + 44 reps.  This was tough.  I did the deadlifts at 165# and could manage 2 sets consistently.
R1 ~ 3 minutes, sailed through double unders in 2 sets, burpees were slow, but steady
R2 ~ 4 minutes, the DU were tougher, but the burpees really slowed me down
R3 ~ 3 minutes, finished DU in 4-5 sets, finished deadlifts and was mid-air for the 5 burpee when time was called.  I took another minute to finish the last 5 burpees over the bar.

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