A.
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets
B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell
A. Bryan – 260#, 275#, 290#, 285#, 305#, 320#. Christy – 150#, 155#, 165#, 160#, 175#, 180#.
B. Bryan (265#). Christy (150#).
Just starting with deadlifts in my training…
A.
135, 165, 195
165,195, 215
B. Done @ 185
Tight back now – yikes
A. Built to the heavy of 340#
B. Started, but failed. Wrists ran out of juice and are still weak/sore from the FCs on Saturday.
C. Ended up doing part A (no DLs) from Fitness instead of Performance B. Used 50s on press and 45s on S-Ups.
A. 80/85/90. 80/90/95kg
B. 70kg DL
A. 110kg/120kg/130kg, 110kg/120kg/135kg not bad, still some room for imrovement maybe 140 or 145 will see next time
B. 105kg
A. 90kg/100kg/110kg still watch out for my lower back
B. 90kg
A. Did 3 warm up sets:
125, 135, 145 x 5
Then 155, 175, 215, 205, 235, 250 – 5# PR
B.
205#
Did every round between :27 – :30.
That hurt.
A: 225/245/265/235/255/285
B: 225. Rounds 8, 9 and 10 were awesome. I think I was up to about 45 seconds on those.
A)
280×3,
300×2
315×1
295×3
315×2
330×1 (25# PR) Been doing 5-3-1 so my numbers said i should be able to hit that
B) @245#
13 hr day…only got in deadlifting 🙁
A little different deadlift program i started last week.
5 sets of 3 @ 235#
A. Deadlift:365#x3, 405×2, 425×1, 385×3, 425(f) so 405×2, 425×1…450 is my 1RM but 7 days of travel and bad nutrition killed me today.
B. First 4 rds at 335#, then dropped to 315 for last 6 rds.
… finished with 5 min. AMRAP of 5 KB snatch (all one arm), 10 push-ups, 5 KB snatch (other arm), 10 push-ups …got 4 rds at steady pace
I want to let the hands heal a bit more before pushing the grip again so I decided to modify the wod to do something that won’t hurt me there. A) Weighted Good Mornings OT3M (in kgs) 3×60 3×65 3×70 2×75 2×80 1×85 1×90 (felt a bit too heavy so I didn’t go all the way down) I focused on keeping a good neutral position while keeping my core and glutes tight on the way down. B) Decided to go the EMOM way but in an scaled fashion B.1) EMOM 12: odd 10 DUs, even 6 burpees over the barbell… Read more »
A. 275/305/345 295/325/365 2 minutes rest
B. 295 only completed 8 rounds, got ugly quick
A. Every 2min 285/305/325/305/325/345 (15lb PR!!)
B. Rx’d with 275 (80%). All DL unbroken. Wowza
Nice job!
Congrats on the PR!
A.
3 x 225
2 x 275
1 x 305
3 x 325
2 x 335
1 x 335
B.
225# good times. Nursing a sore lower back.
What happened to your back. Specific injury or just overworked?
Tight hamstrings and hips. I have been doing ROMWOD, which helps. We recently moved and a lot of furniture lifting and that’s probably the reason. Deadlifts are usually my thing, just need to take it easy to get back.
A:
1) 120kg x3
2) 130kg x2
3) 140kg x1
4) 120kg x3
5) 130kg x2
6) 140kg x1
B:
Barbell: 110kg in 1, 2, 3 sets; 100kg in others
Did only 8 rounds.
A. 120kgs x 3, 140kgs x 2, 150kgs x 1 , 120kgs x 3, 140kgs x 2, 150kgs x 1
B. 110Kgs (to maintain form) 6 Burpees, Rounds 1,2,3,4,5,6 took 20 secs each, 7,8 23 secs, 9 24 secs, 10, 26 secs.
Fast cycle times. Good engine.
Thank you Ryan, the community makes me push it!
A. 200×3, 225×2, 245×1, 245×3, 275×2, 295×1
B. Done. 240lbs every minute.
A. 275/305/335/325/365/400
B. Done at 325 and boy did that just suck.
A.
315, 345, 375, 325, 355, 385
B.
295