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Friday, April 17, 2020

Metcon - Accessory

Friday, April 17, 2020

Home Gym


Warm Up

4 minutes hip/hammy


1 minute each of
jumping jacks
Jane Fonda's
butt kicks
dead bug


Three rounds for time of
15 deadlift (115#)
30 double unders

I finished in 5:53.  The deadlifts were all unbroken and I felt like I could have gone heavier.  The double unders were as messy as usual, but I could knock out 30 reps each round in under 90 seconds.  I was much more consistent than 14 months ago when we did this workout (designed to be a 5:00 minute workout).

This was a repeat of 2-7-2019 when I went 7:10.  That time I started at 135# and dropped to 115# on the second round and 95# on the third round.  The rope skips were just as bad, I did single unders and went 150/100/100.

Accessory Work

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds

I used a 35# kettlebell for the single leg deadlifts and 115# for the glute bridges

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