Wednesday, November 17, 2021

Deadlift - Metcon

Wednesday, November 17, 2021

CFG - Lucas

1200 - 11 of us

Foam Roll
Reverse Hyper

Warm Up

row
down dog / cobra
good morning / trunk twist
single leg glute bridge
bird dog
pigeon / couch stretch

Weightlifting

Deadlift 

*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed

I should have read the rep scheme.  I did doubles for the last 3 sets

8x165
6x195
4x225
2x245
2x245
2x245

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)

I scaled this to 450 meter rows and 12 kg kettlebells and was still struggling with the cut off.

3:40
3:41
3:51
3:57
4:00

The time caps get tougher as I did not have time to get set on the rower.  Good workout.

No comments:

Post a Comment