CFG - Lacey
1130 - 9 of us
Pre-Warm Up
Foam Roll
Reverse Hyper 1x12 at 45#
Crossover Symmetry Activation
Warm Up
2 rounds of
20 star jumps
10 lunge twist
20 toy soldiers
15 banded good mornings
10 dead bug
2 slow controlled bird dogs (keep spine set)
Weightlifting
Take 10 minutes to build to…
Deadlift (2 reps @ 90% of 1-RM)
Immediately followed by…
I built up from 135, 185, 225, 255 and finally capped at 2x275#.
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift ( 2 reps @ 80%)
I stripped down to 235# and was able to maintain good speed.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
I scaled this to 75# and was able to the recommended
11 shake out, 1+8 shake out, 1+6 shake out
Round 1 - 1:25
Round 2 - 1:55 (3:20)
Round 3 ~ 2:00 (5:20)
Round 4 ~ 2:00 (7:20)
Round 5 ~ 2:00 (9:20)
9:20 is slower than my last attempt, but pretty good for my fitness level.
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