CFG - Lucas
0730 - 7 of us
Warm Up
2 Rounds of
10 jump squats
20 hamstring sweeps
10 deadlift jumps
20 toy soldiers
10 box jumps (step down)
20 good mornings
10 banded glute bridge with clam shell at top
1 min slow bird dogs
1 min slow dead bugs
barbell
10 good mornings
10 deadlift
Weightlifting
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
5x135
6x185
4x225
2x255
1x275
1x295
1x315 video
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
I scaled this to 185# and a 20" box. The guideline was no more than 65% of 1RM for today (205#), but I really dislike touch and go deadlift. The 20" box was chosen as the 24" box felt really high during the warm up.
I went out a little hot with a first round at around 1:30, but slowed considerably to roughly 2:00 rounds. I finished with 4 rounds + 9 reps.
Lagniappe
Reverse Hyper
3x10 at 50#
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