Deadlift's tag archives

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-ball (20/14)

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) Strict HSPU  Gym record is 3:11. Video evidence required. No prizes offered for breaking record. Tough shit!  

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 3x8 Conditioning 3) Low/Hi Prowler Push intervals 10 x 40 yards Perform 1 push every 3 minutes with heavy weight which allows for full recovery within the time frame.

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 3x8 Conditioning 4) For time: 10-1 Box jump (30/24) 1 Rope climb (18') after each set

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 (45/25) 500mtr sprint

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/ 30x6 point burpees/ 30 Squats, 30 Box jumps 3) Practice HS walking 60-100' Barbell 4) Deadlift 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) Mixed M/F Team switching as needed to complete each exercise complete and in order prior to switching For time: 1500 mtr row 20 Rope climb 40 Plette Deficit ...

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 jump 20 Deadlift (225/155) 15 Box jump 25 Deadlift (275/185) 15 Box jump 30 Deadlift (315/205) 15 Box jump 35 Deadlift (365/225) 15 Box jump Rest as needed Gymnastics 6) Practice ...

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 reps as possible in 8 minutes of: (135/95) Deadlift, 10 reps 15 box jumps, 24-inch (185/135) Deadlifts, 15 reps 15 box jumps, 24-inch (225/ 155) Deadlifts, 20 reps 15 box jumps, 24-inch (275/185) D...

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 12 Box jump (24/20) 4) Practice Muscle-ups or bar muscle-ups (barring hand tears)

03.04.14

Warm-up 1) 3 x 12 Strict HSPU 2) 3 x 12 Pistols 3) 3 x 15 GHD sit-ups AM) Barbell 1) 20 Rep Back squat, add 5 lbs from last time, rest as needed 2) Snatch from hip to max for day in 5 attempts (note attempts in comments) 3) 3-6 TNG Squat clean to overhead (165/110) EMOM x 5, add more reps from last time WOD 4) 7 minute AMRAP 2 Burpee Box jump-overs (24/20) 2 Deadlift (165/115) 4 Burpee Box jump-overs  4 Deadlift (165/115) 6 Burpee Box jump-overs  6 Deadlift (165/115) Continu...