Deadlift - Metcon

Wednesday, October 19, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

2:00 Row (1:00 EZ / 1:00 Mod)

INTO…

2 SETS

10 Barbell Romanian DL

5 Segmented ‘No-Jump’ Burpees (3-Steps)*

7 Reverse Snow Angels

5 Barbell Strict Press 

*Segmented Burpee = Sprawl to Plank / Push-Up / Correct Feet to Standing Position

-No Additional Rest b/t Sets-

 

Strength

Deadlift (5x4 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 3 of 11

215# (75% ofr 285# 2-Rep Heavy)

Metcon

Metcon (AMRAP - Reps)

4 SETS

ON A 3:00 RUNNING CLOCK...

20/15 Cal Row

10 Alt. Single Arm DB Devil's Press (50/35)|(35/20)

Max Deadlifts (275/185)|(185/135) in Time Remaining...

-:30 Rest b/t Sets-

Total Round time: 3:30 (3:00 work/:30 rest)

(Score is Lowest Reps)

 

I scaled to 12 calorie row (55-60 seconds)

I scaled to 8 SA DB Devil's Press (25#)(45-55 seconds)

I scaled to 155# deadlifts.  I managed 9-9-7-7 with a 4/3/2 rep scheme.  I was struggling to get organized when fatigued.

Type:  Heavy 

Feel:  Sprint, heavy

I tried to take the type and feel to heart and really pushed on the row.  I was around 825 cal/hour (well above my moderate pace of 700 cal/hour).  The Devil's Press was tough, but I moved efficiently at about my "moderate" burpee pace.  I can sustain 6/min; moderate 8/min; max effort ~12 reps in one minute.  The fatigue really tested my deadlift form.  I wanted 5 unbroken, but got 4 and then stood up.  Then I did another 3 and another 2.  I was surprised at how heavy it felt.

Metcon

FOR QUALITY

300/200 Alt. Box Step-Ups 

Week 1 of 4 -- "Chad” Extra Credit

Just for grins, I set a timer and got going.  In my head, I was thinking 5 minute effort.  I ended up completing 100 alt box step-ups (20") in 8:18.  300 reps would have taken me over 25 minutes.