Deadlift - Metcon

Monday, November 28, 2022

Home Gym

1300

Warm-up

3 ROUNDS

1:00 Bike/Row 45 seconds jumping jacks

10/10 S/L Glute Bridges

10 Alt. Step Overs

5 Empty Barbell Good Mornings

10 Alt. Bird Dogs

 

Strength

Deadlift (3x2 @ 90-95%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 9 of 11

I went 3x265# (93% of 285# 2-Rep Heavy) 

Metcon

EMOM x 12 MINUTES

MIN 1 - 4 Deadlifts (275/185)|(185/135) + 10 Box Jump Overs (24/20)

MIN 2 - :45 Max Cal Bike/Row

MIN 3 - Rest

I did the 185# Deadlifts, but scaled the box jump overs to 20 inches.  I was finishing right as the minute was ending.

I substituted sit-ups for max cal bike/row and managed 18-18-17-18 reps