Deadlift - Metcon

Monday, October 26, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

RDL

Deadlift - 3x135, 3x185, 3x205@tempo

Deadlift

5 sets of 2 reps @30X1 tempo

I did these at 225# and felt really smooth.  I could have gone heavier

Metcon

"Fight Night"

AMRAP 20:

20 Thrusters

20 Hang Power Snatches

20 Box Jumps

20 OHS

20/15 cal row

Barbell - 75/55#

I scaled this to 45#, a 20 inch box and subbed 40 double unders for the row.  I finished the first round in 9:08 and the second round at 18:42.  I managed another 10 thrusters before time expired.  Despite reducing the weight, I still had to do sets of 10/10 for the barbell movements.  The first round of DU took me 3 sets, the second round took me 4 sets.  This was pretty tough.  I originally expected to be able to get 3-4 rounds, but that ended up being pretty unreasonable.

With the colder weather I had transitioned my gym to the basement, but cannot do anything overhead there so I went back to the garage which despite the 15 degree F temperature outside, was a relatively comfortable 45 degrees F inside.  The biggest challenge was the cold barbell.  I ended up wearing glove for the workout which took a little getting used to.

Deadlift programming was from CFG and the Metcon was from Comptrain.