Monday, September 28, 2020

Deadlift - Metcon

Monday, September 28, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility
Down Dog


30 sec handstand hold against wall
3 HSPU to 2 abmat
1 HSPU to 1 abmat (sketchy)
3 negatives to the floor
1 HSPU to 2 abmat

This felt pretty lousy today and I need to regain my focus.


25 minutes to establish 1 RM

1x305 (fail)
1x305 (fail)

295# stuttered up.  305# I could break off the ground, but it just wasn't moving.  



3 kipping pull-ups
5 clean & jerk (95#)
10 wall ball shots (14#)

I managed 4 rounds + 3 reps.  The pull-ups were unbroken, the C&J were singles and the WBS were unbroken.

Programming was inspired by CFG for 9.28.20 taking the deadlift 1RM.  CFG metcon called for an AMRAP 8 of pull-up and single arm hang clean and jerk.  Comptrain called for 5 rounds of air squat, bike erg and clean & jerk.  I took the pull-ups and clean and jerk and opted for wall ball shots instead of air squats.  The pull-up number came from kipping pull-ups that I could string together.  I want to work this number up and want to balance my pulling strength between strict and kipping.  I need to start a plan for getting my chest to bar pull-ups.  I have not done much Olympic lifting lately and the 95# weight was good for getting moving.  I went with power cleans and push jerks.

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