Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
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A. 8x 75, 6x 90, 4x 105, 2x 120 kgs
B. 12:53 @ 50 kgs
8:57 155lbs. First time, went better then expected
A. 125, 155, 175, 200, 200, 200, 200
B. DT
Scaled to 95 after the first round.
8:19.
A. Deadlift
8×215, 6×260, 4×300, 2×345, 2×345, 2×345
B. 8:36
Sub’d Front squats for S2O. Taking a 2-week break from all overhead movements to see what f shoulder health/strength improves.
A. 95-110-130-150
B. Rx 14:50 – first time doing DT at 105
A. Rx
205-245-285-325-325-325
B. Rx
9:22
Banged up by right elbow and right heel somehow since Thursday. I’ve been moving like a lego figurine. Today was the first day back on Invictus programming and realized right before “DT” that I needed to scale.
A.
Done off 465 lb.
B.
My sister (also injured) worked out with me and we performed a 3 Round partner “DT” alternating rounds. This was perfect as we were both almost in shambles by the end of it.
I was able to keep my rounds less than a minute and all unbroken at 155 lbs.
Deadlifts up to 305 for the sets of 2. These sets felt great today.
DT at 105
9:53
HPC are far and away the limiter. First time doing this one.
This was a good push on limited time.
This was my first time too! Ouch! Great job!
Thanks! Great job by you too! It’s a fun Wod. I just need to get better at HPC 🙂
A. Based off 385# (old pr….probably need to re-test)
195X8
230X6
270X4
315X2X3
B. DT
Scaled to 135. Back and shoulder were hurting today. 7:34
A. 135#x8/165×6/190×4/3 sets of 220×2
B.8:41- my grip was as good as gone that last round!
So fast! So strong! Awesome work!
A. Deadlifts up to 375 doubles
B. DT RX
12:01
Too little sleep and too much coffee to compensate. My heart rate was jacked from the start.
Not a smart day from me. Not sure my current 1rm so went by feel and went too heavy. Then back blew up in DT and quit after 4 rounds. Should’ve scaled it lower so that I could hit it under 10 mins anyway!
A: up to 150kg doubles
B: 4 rounds at 60kg in about 12 mins
A. Rounds 4-6 @ 270lb
B. 7:49 @ 105lb
Have always enjoyed DT
DT is my absolute favorite!!
b. dt 135lb 11:01
A. Done off 475# without issue –
245×8
285×6
335×4
380x2x3
B. First time doing this, had to jump down to 135 after the first two cleans: 10:42
DT really spikes the HR!
I’m really excited you got to try DT!
A. Deadlifts
Based off 220kg
110kg x 8, 132 x 6, 154 x 4, 176kg x 3 sets x 2 reps
Beltless and fine
B.
DT
9:59
About 1.5mins off PR pace. Just didn’t have it tonight.
Went 6/5, 1+4/4, 1+6 for first 2 rounds
Had to break down to triples on deads and 3/3/2, 1+6 on last 3 rounds. My lower back disappeared on me..
Nice work.