Deadlift - Metcon

Tuesday, September 6, 2022

Home Gym

1300

Warm-up

2 ROUNDS

1:00 Row 

5 Good Mornings

5 Cat/Cows

10 Up-Downs 

INTO…

2 ROUNDS

:45 Row (2nd Round = workout pace!)

5 Empty Barbell RDL

10 Glute Bridges

5 Burpees Over the Bar

Strength

Deadlift (4-4-4-4*)

EVERY 3:00 x 4 SETS

4 TNG Library Deadlifts

Superset - 20 Banded Lat Push Downs

*Start Moderate and build to Workout Weight. . 

This went well.  I went 185-205-215-225 and did single arm banded lat push down with the red band.

Metcon

"ALL GAS NO BRAKES" (Weight)

EMOM x 10 MINUTES

MIN 1 - 20/15 Cal Row

MIN 2 - 4 Burpees Over the Bar + 2 Deadlifts (275/185) + 4 Burpees Over the Bar

(Score is Weight)

NOTE: New Benchmark

I got a flat tire on this one.

I was shooting for 10 calorie rows and did 3-2-3 with regular burpees and the 225# deadlift.  With the long transitions going up and down the stairs and just being slow, this took me 15:15 which was awful.  Still it will serve as a benchmark

Optional Finisher - Skipped

Metcon (No Measure)

6 SETS (:20 ON / :10 OFF)*

MOVT 1 - Empty Barbell Glute Bridge-Ups

MOVT 2 - Alt. Bird Dogs

*1 SET = MOVT 1 + MOVT 2.

(No Measure)