Heavy Metcon 15/8/2108

Comfortable with the uncomfortable…?

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

Working with a partner you have 10mins to warm up your bench press and deadlift, work your way up to a good 3rpm on each lift for the day please.

This is a solid workout people sort yourselves out plan your weights. We are looking at about 50% of your 1rpm on your lifts and when you get onto the calories you need to work with consistency – this doesn’t mean slowly. When you get down to your 10,10,20 sets pick the pace up if you can?

Partner 1 should start and get onto there cals before partner 2 begins there lifts and then keep on moving…

40 deadlifts

40 bench presses

80cals bike or rower

30 deadlifts

30 bench press

60 cal bike or rower

20 deadlifts

20 bench press

40 cal bike or rower

10 deadlifts

10 bench press

20 cal bike or rower

When you get down to  10,10,20 rep  scheme keep this rep scheme, pick up the pace until 40minutes  has been reached x

No lying down to have a rest..