Deadlift - Metcon

Saturday, April 17, 2021

Home Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Comptrain Barbell Warm up

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Deadlift x 3 reps @ 80% of 1-RM

(Normal overhand grip today, no switch grip)

Based on 300# 1RM, I warmed up with 135, 185 and 225#.  I started at 225# and did the last 9 sets at 240#

Metcon

For time:

800 Meter Run

80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)

800 Meter Run

I scaled this to 1000 m rows and did unweighted reverse lunges.  I finished in 14:33 and felt good about the effort.  I should have added some weight to the reverse lunges, but not 16 kg.

Programming was from CFG for 4.15.21.  My traps were pretty sore after that workout.  Not sure why.