Thursday, July 22, 2021

Deadlift - Metcon

Thursday, July 22, 2021

CFG - Lacey

1130 - 4 of us

Warm Up

1 min row

then 2 rounds of
10 lunge twist
20 toy soldier
10 banded good morning
10 dead bug
10 bird dog

Weightlifting

In 10 minutes, build to:
Deadlift (3 reps @ 75% of 1RM )

Immediately followed by…

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift  (3 reps @ 65% of 1RM )

I built up to 225# deadlifts over 10 minutes and then was able to hold good speed at 195# for the (5) sets of speed deadlifts.

Metcon

Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

I scaled to 600 meter row, 8 chin over bar pull-ups (started strict, but became kiping), and 8 kg kettlebells for the walking lunges.

Round 1 - 6:30
Rest - 6:30 (13:00)
Round 2 - 6:25 (19:25)

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