Monday, December 20, 2021

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)

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