Deadlift - Metcon

Friday, November 18, 2022
Home Gym
1330

Warm-Up

3 SETS
20 Fast Mountain Climbers
10/10 Leg Swings (For/Back/Left/Right)
5 Down Dog Up Dog
5 Scap Pull-Ups
5 Jumping Pull-Ups or RR

Into…
 
:60 Pigeon Stretch (:30 Ea)
:30 Cat Cow 
:60 Face Up Scorpion 

Strength

Deadlift (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
 (Score is Weight)
 Week 7 of 11

I used 235# and moved well.
 
Metcon

Indoor Helen (Time)
3 Rounds for time of:  
500/400m Row or .7/.6 Mile Bike
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

As it was cold and my pull-ups suck and I wanted to catch some of yesterdays stimulus, I modified to:

3 rounds of:

15 air squat

20 sit-up

21 kbs (35#)

4 pull-ups

I moved well and finished in 10:06