Weightlifting
Deadlift (Find 1RM )
(20min)
45%x10
55%x5
65%x3
75%x1
86%x1
92%x1
98%x1
103%x1
45%x10
55%x5
65%x3
75%x1
86%x1
92%x1
98%x1
103%x1
As you know we spend too much time on figuring out the weights, it slow you down the pace. So up to 86%, I would not bother using small weights. For example if my 75% is 100 pounds, I need 2 x 25# and 2×2.5# plates on 45# bar. I would go up to 115 if 86% is heavier than 115, and I would go down to 95# if 115 is heavier than my 86%.
115 is simply I add 10# plates on 95#. 95# is 2×25# plates on 45# bar.
Metcon
Metcon (AMRAP – Reps)
As teams of 2
AMRAP 15
50 deadlifts, partner holds deadlift, 225 / 155 lb.
50 handstand push-ups, partner holds handstand
AMRAP 15
50 deadlifts, partner holds deadlift, 225 / 155 lb.
50 handstand push-ups, partner holds handstand
Scale the weight as needed.
If you don’t have HSPU, do Push-ups and high plank hold
If you don’t have HSPU, do Push-ups and high plank hold
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