Deadlift - Metcon

Thursday, March 31, 2022

CFG - Lacey

1200 - 10 of us

Reverse Hyper

Warm Up

mountain climbers

hamstring sweep

Jefferson curl

single leg glute bridge

banded hamstring

banded good morning

star plank

bird dog

Barbell warm-up

Kang squat

single leg RDL

Deadlift

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Deadlift 

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

During your rest between sets, use your time to work on mobility

6x195

4x210

2x225

6x225

4x235

2x250#

Metcon

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

I scaled to ring rows and 12kg kbs.  This was still really tough.  I used some tape to hold myself accountable on ring rows and the rep scheme demonstrated that.  The KBS were OK and I managed all 3 sets at 12/10/10/8.

Round 1 - 8/8/4 - 3:00

Round 2 - 8/6/3/3 - 3:45

Round 3 - 4/4/4/3/3/2 - 3:45

Finished with Reverse Hyper

GHD Sit-ups 3x5 reps

played with Psoas PSO-RITE therapy tool.