Friday, June 4, 2021

Deadlift - Metcon

Friday, June 4, 2021

CFG - Coach Lucas

1130 - 4 of us in class (Meredith new from North Carolina)

Warm Up

1 min burpees
1 min 90/90 sit through
1 min hammy sweeps
1 min bear crawl
1 min dead bug / bird dog
1 min single leg glute bridge hold

barbell warm up

10 good monring
10 RDL
5 tempo deadlift 31X0

Deadlift

Build to heavy 1RM

Every 2 minutes

8x155
6x185
3x225
2x245
1x275
1x285
1x295
1x305

Metcon

10 min amrap

40 DU
20 walking lunges with KB farmers carry (24/16 kg)

I tried DU, but managed 20 in 2 sets before completely mucking thing up.  Finished Round 1 with additional 40 singles and then did 80 singles remaining rounds.  I scaled KB to 8kg and it was still tough.  Finished with 3 rounds + 46 reps.

Finished early and did 5 GHD sit-up plus 3x8 reps on Reverse Hyper loaded with 45#




No comments:

Post a Comment