Home Gym
1330
Warm-up
400m Jog
Then Into…
3 SETS
10 Alt. Standing Trunk Twists
5/5 Staggered Stance BW RDL
10 Scap Push-Ups
10/10 Leg Swings
Then Into...
1 SET
:30 Pigeon each side
:60 Cat Cow
:60 Glute Bridges
10 Tempo Barbell Deadlifts @2121
Strength
Deadlift (3x2 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 5 of 11
3x2@245# (86% of 2-Rep Heavy)
Metcon
7 ROUNDS FOR TIME
200m Run
7 Burpee Box Jump Overs (24/20)
5 Deadlifts (255/175)|(175/115)
I scaled this to a 20" box and used a 175# barbell. I finished in 28:54. I started off hot and finished the first round in 3:30 and then slowed progressively from there with an average time over 4 minutes
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