CFG - OPEN GYM
1300
Warm Up
foam roll
hamstring sweeps
reverse hyperextension
Weightlifting
Five Sets of:
Deadlift (5 reps @ 2011)
*Use Hex Bars for Deadlifts Today
Rest 3 minutes - Increase the deadlift load each set
I worked up from
195
235
265
295
325#
I agree that variation is important and the hex bars certainly provided that. The grip was a larger diameter than I am used to and the range of motion was significantly reduced. I felt like there was a lot more loading on the quads relative to the hamstrings. The posterior chain strength is not as important as it is with a straight bar. I was able to keep good tempo.
Metcon
Instead of the CFG programming, I opted for
3 Rounds of
10 walking lunges
1 rope climb
400 meter run
This was OK, but my runs were really slow and I finished in 12:11
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