Tuesday Nov 17, 2020
  • Classes
    • 6am
    • 9:30am
    • 12pm
    • 4pm
    • 520pm
    • 640pm

Deadlift Tuesday

Strength

E4M12M

10 TnG Deadlifts
*aim to end at 8RM from last week (or heavier)

 

MetCon

For time:


50 Walking Lunges
then...
21-15-9
Alt 1-arm DB Hang Clean & Jerk 50/35
Pull-ups
then...
50 Walking Lunges

*20min time cap
*Rx+ = 70/50 & wear weighted vest

WARMUP
4 Rounds: 20s deadhang, 20s HS Hold (wall, pike off box, or bear pos), 5 x (3 Pass Throughs + 4 Alt OH Lunges)

MOBILITY
20 sweeps
5 inchworm + scorpion
1min downdog w/ slow marching calf
10 cuban press

SPECIFIC WARMUP
3 x 5 TnG Deadlifts @ 30/40/50%

INTENTION
Heavyish deadlift endurance. Learn how to breathe & brace while utlizing tension for TnG Deadlifts
Build. should be able to finish @ 70-80% 1RM

metcon SPECIFIC WARMUP
10 alt lunges, 2 rounds of 5 DB HC&J + 5 Pull-ups (increase to workout load for 2nd round), 8 lunges afap

INTENTION
should be able to lunge in two sets or less (quick break)
DB should be in 2 sets or less
Pull-ups in 5s or more

SCALES
load
1/2 ring rows, 1/2 beat swings

Coaches Notes

KINDA EQUIPPED

E4M12M
10 TnG Deadlifts
*aim to end at 8RM from last week (or heavier)

For time:
50 Walking Lunges
then...
21-15-9
Alt 1-arm DB Hang Clean & Jerk 50/35
Pull-ups
then...
50 Walking Lunges

BODYWEIGHT / HOUSEHOLD GEAR

E4M12M
15 Elevated Feet Glute Bridges

For time:

50 Walking Lunges
then...
50-40-30-20-10
Alt OO Shoulder to Overhead
OO Bent Over Rows
then...
50 Walking Lunges

Rx+ = wear OO during your lunges

– Eric Barber