Make up a lift from earlier in the week or try out the following:
Warm up:
Split lunge alternate in and out, kipping swings, toy soldier march, run outside 1 lap
Lift: Deadlift
4 sets x 6 reps, every 2 minutes complete 6 reps at 75 or 80% max (if you have not been doing deadlifts do not lift heavy, and avoid any weight that will round your back).
then
METCON: 21, 15, 9 reps of the following: (use 35 or 53 for SDHP)
-K.B. Sumo-deadlift-high pull
-Bent over dumbbell rows (pull dumbbells toward armpits) OR Ring rows
-Toes to bar
then Row 1,000 meters as additional conditioning
-Partner hamstring stretch, walk the persons leg back until they develop tears, hold for 1 min each leg, try partner calf stretch while you are stretching their hamstrings.
-JD
Worked out with Sarah at noon.
ReplyDeleteDeadlifts:
135x3
185x3
225x6x4 Kept my back tight and straight through all the lifts.
Metcon: It is hard doing a metcon by yourself! Wonder how Clea did it by herself!
53 lbs KB and 35 lbs DB
Got it in 8:20 mins. My arms were getting tired doing the dumbell rows, During the dumbell rows I realized I was being cheeky by pushing the DB with my upper body, so tried to stay low and use my arms mostly!
Stretched my hamstrings!
See you guys in a month, that is if I don't get stuck forever!