1/7/15 “Deadlift and Mystery Metcon”

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Mobility:  Hip Mobility.


Skill Practice Warm Up:  Spend 7 – 10 minutes working on deadlift variations. Axle deadlifts, deficit deadlifts, double overhand grip, etc. Just pick one variation as this skill practice/warm up.


Workout:  Deadlift

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)

Super Set: Strict Pull ups

After a couple warm up sets go for max reps strict pull ups. For those who can do weighted pull ups, try max reps with 53/26lbs.


Metabolic Conditioning Workout:  Mystery MetCon. You’re coach will let you know when you get to the gym.


Optional Cash-out: 1 min wall ball, 1 min box jumps, 3 rounds

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