Thursday, September 22, 2022

Deadlift - Pull-up - Metcon

Thursday, September 22, 2022

CFG - OPEN GYM

1030

Warm-up

2 ROUNDS
10 Good Mornings
20 Foot Planted Mountain Climbers
:10 Dead Hang + 10 Scap Pull-Ups

INTO…

2 ROUNDS
10 Barbell RDL's
5 Cat Cows 
5 Up Downs 

Metcon (Weight)

EMOM x 8 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - :15 Active Hang + 3-5 Strict Pull-Ups
*Start Moderate and build up to slightly higher than workout weight.
 
Build from 185-205-225-225# (right knee felt a little wonky, put on sleeves)
Pull-ups were good and I got 3-3-3-2.5 pull-ups on the respective rounds

Metcon

5 ROUNDS FOR TIME
3 Deadlifts (275/185)
Short Lap KB Farmer Carry (35/26)
7 Pull-Ups
14 Alt. SA Russian KB Swings

Scaled to 225#; 26# KB, ring rows

Finished in 15:32

Finisher

2x8 Reverse Hyperextensions

No comments:

Post a Comment