Deadlift - HSPU negatives - Metcon

Wednesday, May 4, 2022

CFG - Lucas

1200 - 11 of us

Warm Up

short run/row

90/90

hamstring sweeps

single leg glute bridge

wall slides

wall climbs

pigeon

thread the needle

with barbell

single leg rdl

rdl

Weightlifting

Four sets of:

Deadlift (6 reps @ 21X1)

(remove hands from bar to reset each deadlift)

Rest 30 seconds

Strict Handstand Push-Up (12 reps (consecutive or accumulated))

Rest 30 Seconds

Deadlifts felt good.  I used 215# for straight sets.

I substituted 3 negatives for 12 HSPU and kept really good slow controlled form

Metcon

In teams of two, partners alternate rounds to complete five each of:

5 Hang Power Cleans (155/105 lbs)

100 Meter Run

I partnered with Synthya and used 95# for the HPC.  I actually felt more comfortable than usual cycling the bar and we both rowed.  We finished in 7:55 and were pretty evenly matched.

Lagniappe

3x8x90# reverse hyper

3x5 banded glute ham raise (better range of motion today)