Deadlift - Metcon

Monday, December 6, 2021

CFG - Lacey

1200 - 14 of us

Warm Up

2 rounds of

star jumps

hamstring sweeps

bird dog

good mornings

up facing scorpion

dead bug

Weightlifting

Deadlift 

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

Rest as needed

I broke this up a little different and working off of a 315# 1RM

8x135 (43%)

6x165 (52%)

4x195 (62%)

2x225 (71%)

2x255 (81%)

2x285 (90%)

Metcon

DT (Time)

5 Rounds for time: 

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

I scaled this to 75# and finished in 10:31.  I used the same weight 8/12/2021.

Lagniappe

3x8x100# reverse hypers.  Some pre-hab for my low back.