210906
- Osama Kamaluddin
- Sep 5, 2021
- 1 min read
Weightlifting Strength
Deadlifts
Find your daily 3RM (not touch and go, fast reps)
4 Sets 2 Reps same weight
Metcon
5 Rounds
in 1 minute window
15/10 cals on the bike (all out) (30 sec cap)
Double KBs swing remaining time
2 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Weightlifting Strength
Deadlifts
Find your daily 3RM (not touch and go, fast reps)
4 Sets 2 Reps same weight
Metcon
5 Rounds
in 1 minute window
15/10 cals on the bike (all out) (30 sec cap)
Double KBs swing remaining time
2 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
50kg Metcon 36cal bike 16kg KB swings scaled (8 swings per round)
45 kg deadlifts 10 cals bike 12 kg KB ( 8 swings per round )
180kg deadlift (missed last rep on 4th set) Metcon 60~cal
140 kg 39 reps - Scaled
40KG 15 Cals RX within 30 seconds 35 DKBs swings Scaled Remarks: New joiner, progressed forward 😁