Deadlift - Metcon

Friday, January 7th, 2022

CFG - Lucas

1200 - 11 of us

Crossover Symmetry

Foam Roll

Warm Up

burpees

hamstring sweeps

face up scorpions

toy soldiers

box jumps

toe touch / back bend

pause glute bridge

bird dogs

dead bug

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.

I built up from

8x135

6x185

4x225

2x255

1x275

1x295

1x315

1x325 - Matching my lifetime PR from 2016!

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 155# deadlifts (48% of today's 1RM, target was 65% or 210#).  I also used a 20" box.

I completed 4 rounds + 14 reps.  The deadlifts were taking around 30 seconds, but the box jumps were slow and I was averaging around 1:45/round.

Lagniappe

3x10x50# reverse hyperextensions