Warm-up:
75 lb Squat Clean (3 sec hold at bottom) - 5
Chest 2 Bar Pull-up - 10
Strength:
5-5-3-3-1-1
Deadlift
Met-Con:
4 Rounds for Time
115 lb OH Squat - 5
T2B - 10
50 lb KB Swing - 15
Assistance:
Superset #1
L-Sit Rope Climb - 2x3
Lateral Bench Hops - 2x12
Superset #2
Strict Ring Pull-up - 3xFailure
Mountain Climbers - 3x30
DB Hammer Curls - 2x15-20
DL: Maxed out at 300lbs since that all I have...time to get more weight!!! lol :)
ReplyDeletemetcon: kind of sucky time 7:20 sec... but I'm not complaining...my knee is feeling pretty good...
DEAD LIFT 295*5,315*5,345*3,385*3,405*1
ReplyDeleteMET-CON: I DONT REMEMBER, BUT I REMEMBER IT WAS 5 SEC SLOWER THAN JEFF.
Deadlift: 315x5, 345x5, 385x3, 405x3, 435x1, 455x1 = PR!!!
ReplyDeleteMet-Con: Used 135 lbs. 7 min 30 sec.
Did the strength work after the met-con.
This was a fairly good met-con. Limiting factors were grip and ability to support weight in OH Squat.