Thursday, March 31, 2022

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.

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