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Deadlift

Friday the 7th of November, 2014

Power clean  3-3-3 Deadlift 10-10-10-10 Up to 60%  rest as needed “Runnin’ with the Devil” Run 400 Meters 21 Lateral Jump Burpees Rest 1 minute Run 400 Meters 21 Bar Touch Burpees Rest 1 minute Run 400 Meters 21 Burpee Pull Ups 8/7′ rest as needed Supplement 5
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07.25.14

Warm-up 1) Mobility as needed 2) 60 sec Hollow hold/ 60 sec Superman hold x 3 Gymnastics 3) Pull B Barbell 4) Power jerk + Split jerk, 5 sets building 5) Back squat week 9/ day 3, [1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%] Conditioning 6) 5 rounds for time, 10 Deadlifts (225/155) 20 wall-ba
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07.15.14

Warm-up 1) Mobility as needed 2) 3 rounds, even: 200 meter run/ odd: 30-50 Double-unders Gymnastics 3) Push A Barbell 4) Muscle-clean to heavy (Use as warm-up, not a max) 5) Hip clean + 2 Jerk, 5 sets building Conditioning 6) For time: “Diane” 21-15-9 Deadlift (225/155) St
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05.18.14

Warm-up 1) 2 rds 250 Row/ Push-ups with Balance of 2 Minutes rest 1 minute 250 Row/ Air squats with balance of 2 minutes rest 1 minute Barbell 1) Deadlift 3-3-3-3-3+ (70-70-70-80-90%) superset 3-5 muscle-ups after each set 2) Weighted GHD sit-up 3×8 Conditioning 3) Low/Hi Prowler
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05.11.14

Warm-up 1) ) 30 Jack variations/ 10 walk-out + Push-up/ 20 GHD-sit-up/ 20 Hip extension Barbell 2) *Deadlift 5-5-5-5-5+ (65-65-65-75-85%) add 10lbs to TM *Superset 3-5 Muscle-ups after each set 3) Weighted GHD sit-ups 3×8 Conditioning 4) For time: 10-1 Box jump (30/24) 1 Rope cli
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04.27.14

Warm-up 1) Team 1K jog 2) Mobility 3) KBS Breathing Ladder (bell over handle) Barbell 4) Deadlift 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) 2013 Regional Team event 6 6) For time: 20 cal row 30 plate burpees 40 DB GTO with 2 arm (45/35) 50 T2B 100′ OH plate walking lunge
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04.13.14

Warm-up 1) To be performed as synchronized groups of 2(M/F) 4 rds, 3 Wall walks/ 30 Dubs 2) Warm-up to be performed as a synchronized group of 6(3xM, 3xF), 30 Lunge steps/leg/ 30×6 point burpees/ 30 Squats, 30 Box jumps 3) Practice HS walking 60-100′ Barbell 4) Deadlift 5-5
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03.17.14

Warm-up 1) 750mtr Row (slow) 2) 2 rds, 20 Lunges/ 15 GHD sit-up/ 10 GHD hip extension Barbell 3) Back squat to medium heavy triple 4) Deadlift up to 315/205 for a set of 3 Rest as needed Open WOD 14.3 5) 8 min AMRAP 10 Deadlift (135/95) 15 Box jump (24/20) 15 Deadlift (185/135) 15 Box
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03.14.14

Warm-up 1) Row 750mtr (Slow) 2) 2rds, 10 Hip extensions/ 10 Back extensions/ 10 GHD sit-ups/ 50 Dubs Bartbell 3) DE Banded Deadlift 40%x2EMOMx10 4) Deadlift  315/205 x 3 x 5 sets, 5-7 Rebounding BJs after each set to establish your bounce and rhythm. Open WOD 14.3 5) Complete as many
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03.12.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Work up to a max Split jerk 4) Back squat 80% x 3 every 90 seconds x 6 sets 5) 5 Minute AMRAP 4 Power clean (135/95) 8 Toe to bar 12 Box jump (24/20) rest 2 minutes 5 Minute AMRAP 4 Deadlift (205/185) 8 Toe to bar
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