Wednesday: Deadlift & Metcon
Strength:
Deadlift 5×5:
– Set 1: 62% of 1RM x 5 reps
– Set 2: 72% of 1RM x 5 reps
– Set 3: 77% of 1RM x 5 reps
– Set 4: 82% of 1RM x 5 reps
– Set 5: 87% of 1RM x 5 reps
Metcon:
For Time:
3 Rounds:
– 10 Deadlifts (185/125 lbs)
– 20 Alt. DB Push Presses (50/35 lbs)
– 30 Double-Unders
– 20 Wall Balls (20/14 lbs)
– 10 Pull-Ups
Core:
3 Rounds:
– 20 Alternating Leg Raises
– 15 GHD Sit-Ups
patrick dl (golf warm up wt 95) met 11:30
aspen dl 100 met 11:18 135 ghb
bettie dl 55 met 12:00
dalena dl 125 metcon 11:41 155 ghb
Patty #125 DL Metcon 15:17 RX
Ayraya #80 DL Metcon 12:00 #70 DL
Andrew #145 DL Metcon 14:58 #135
Thomas # 135 DL Metcon 16:47 #135 DL
patrick dl (golf warm up wt 95) met 11:30
aspen dl 100 met 11:18 135 ghb
bettie dl 55 met 12:00
dalena dl 125 metcon 11:41 155 ghb