9/28/22
Weightlifting
Deadlift (Weight)
Deadlift (Weight)
Deadlift
3-4 Sets:
4-6 Reps @ 70-75%
3-4 Sets:
4-6 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Enter heaviest set and number of reps
Metcon
Metcon (Time)
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
300 Double Unders
2 Mile Run
100 Toes to Bar
*Partition However You’d Like
3-4 Sets:
4-6 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Enter heaviest set and number of reps