CFG - Lucas
1200 - 10 of us
Reverse Hypers
Warm Up
run
Jefferson curl
hamstring sweeps
arm circles
glute march walk out
arm circles
pigeon / cat cow
barbell warm up
Weightlifting
Deadlift
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets
Based on a 325# 1RM, I used
5x245 (75%)
3x260 (80%)
1x275 (85%)
5x260
3x275
1x290 (89%)
All of the sets felt really solid
Metcon
Three rounds for time of:
400 Meter Run
15 Box Jumps (24″/20″)
10 Deadlifts (225/155 lbs)
Time cap: 12 minutes
I scaled this aggressively and still missed the cap. 400m runs (2:10-2:30), 12 box jumps to 20", 10 deadlifts at 155# (6/4). I had 4 reps remaining which I finished at 12:09 (so close).
Lagniappe
2x8x110# reverse hyperextension
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