Deadlift - Metcon

Monday, April 25, 2022

CFG - Lacey

1200 - 8 of us

Warm Up

jumping jacks

leg swings

single leg glute bridge

shoulder swimmer

single leg rdl

good morning

hollow / superman

scap push-up + push-up

cat / cow

with barbell

good morning

rdl

deadlift

Weightlifting

Six sets of:

Deadlift 

*Set 1 – 6 reps - 75% 

*Set 2 – 4 reps – 80%

*Set 3 – 2 reps – 85%

*Set 4 – 6 reps – 80%

*Set 5 – 4 reps – 85%

*Set 6 – 2 reps – 90%

Rest 2 minutes between sets.

Wave 1 - 225-245-275 (69, 75, 85%)

Wave 2 - 245-275-295 (75, 85, 91%)

Metcon

Three rounds for time of:

10 Dumbbell Renegade Rows (50/35 lbs) (Left Row + Push Up + Right Row + Push up=1)

40 Kettlebell Swings (24/16 kg)

25# Dumbbell, 12 kg KBS

Round 1 was fast at around 3 min and I slowed considerable to 4 and then 5 min.  Renegade rows started with a big set at 5-3 and then singles for the remainder of the round and future sets.  KBS were better at 25/15 then 15/10/8/7 and 15/10/8/7.

Finished with Reverse Hyper 2x8x90#