Deadlift - Metcon

Monday, December 20, 2021

Home Gym

1130

Warm Up

1 minute of jumping jacks

hip hammy flow

foam roll

RDL

Weightlifting

Deadlift 

*Set 1 – 8 reps @ 50% - 155

*Set 2 – 6 reps @ 60% - 185

*Set 3 – 4 reps @ 70% - 215

*Set 4 – 2 reps @ 80% - 245

*Set 5 – 2 reps @ 90% - 275

*Set 6 – 1 rep @ 95% - 295#

Rest as needed

Metcon

For time:

800 Meter Run

15 Thrusters (115/75 lbs)

15 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

800 Meter Run

I did a roughly 1060 meter course around the house (with a steep hill) and scaled the movements to 9-6-3 of Thrusters (75#) and Chin-over-Bar Pull-Ups.

Run 1 - 7:20

Thruster/PU - 6:10 (13:30)

Run 2 - 7:16 (20:46)