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Heavy Metcon 16/3/16

Posted 14th March 2016 by Geoff Stewart

strongman

Death by Geoff

Warm up with partner UGIG

KB swings 2 > 20

Press ups 1 > 10

 

Working with a partner – get on the scales and establish your teams weight.

BB press / bike

Teams weight x 50= target bench weight

Choose a single weight for the bar and bench working in a UGIG format every time you break you do 15 Kcals on the aerodyne AFAP you finish when you have benched total team target bench weight.

 

Deadlift / Row

Teams weight x 100= target DL weight

Choose a single weight for the deadlift working in a UGIG format every time you break you do 15 Kcals on the Rower AFAP you finish when you have deadlifted total team target DL weight.

 

Example

Geoff + Geoff = 200Kgx100=20000

/120kg on bar =167 reps