Some serious stamina work today with a Metcon from hell…
Warm Up:
400m Run
10x Burpees
20x High Leg Kicks
For Time:
1 Mile Run
10x Deadlifts (205#)
800m Run
15x Deadlifts (205#)
400m Run
20x Deadlifts (205#)
200m Run
25x Deadlifts (205#)
[26:35]]
Today was a long workout day. Warmed up with a standard 800m and some other movements. Then back to Deadlift for 1RM. Then did “Cheif” 5x rounds of 3:00 of Deadlift at 135#, Push-ups and Squats.
Finished strong with 3x Prowler Pushes and heavy Farmers Carry.
Really good workout today. Saw improvement on the Deadlift and overall range of motion on most movements.
Baseline + Warm up:
ROM Drills ~ 5 minutes
Row 500meters
Strength + Work Capacity:
AMRAP 30 minutes
10x Deadlift 205#
10x Snatch 95#
10x Box Jumps
5 rounds completed
Baseline:
ROM Drills ~10minutes
500m row
3 rounds – 10x KB swings (35#/25#), 10x push ups, 10 sit ups
Warm up to 1RM Deadlift:
Gene = 345#
Gio = 355#
Strength:
Deadlift – 3 reps 10x at 70% of 1RM Deadlift (245#)
Work Capacity:
150x DB Thrusters (35#/25#)
Durability:
3 rounds – 20x GHD situps, 10x back extensions
(Only got 1 round…)
Stretch + Hydrate & Fuel