Wednesday, May 10, 2023

Deadlift - Metcon

Wednesday, May 10, 2023

Garage Gym


Warm Up

Reverse Hyper
Hip Hammy

Heavy Deadlift

Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%

Percentages are based on your 1rm Deadlift

I warmed up with 5x135; 4x185, 3x225, 2x275 and then did my working sets at 295-295-305-305 (91% and 94% of 325 1RM)


2 Rounds, For Time:
25/20 Calorie Row
30 Alternating Dumbbell Snatches 50/35lb (22.5/15kg)
20/14 Calorie Echo Bike
50ft Dual Kettlebell Front Rack Walking Lunges 53/35lb, (24/16kg)

I modified this to:
25 calorie row
20 abmat sit-ups
25 calorie row
20 alternating lunges

It ended up being a great workout which I finished in 13:51.  The rower time was 9:11.  My calories/hour were much higher when I slowed by strokes per minutes and took powerful pulls.

Programming was from Vintage CrossFit and was perfect for today.  The full size deadlift jack is a true game changer and worth every penny and square foot of space it consumes.

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