Monday, 9 JULY 2012

Welcome back from the weekend!  Time to work on building strength that will help create a foundation for future excellence!

Warm-up:
Spend 10 minutes working on technique for hang squat cleans.  Work the full range of motion and don't cheat on form or ROM in order to move more weight.  Focus on the basics!

WOD:
10-5-5-3-3-1

Deadlift

NOTE:  There is NO time component to this WOD, focus on proper technique. Rest as needed between sets.
NOTE2:  Compare to: 13 JUNE 2011

Post loads to comments.

5 comments:

Adam said...

great to see Matt R. back from China and in the '62 room.

10-5-5-3-3-1-1 (bonus 1)
245-255-265-275-295-305-315

Deadlift felt pretty good after not going heavy in a while.

Matt said...

Aloha,

It is great to be back. It was awesome seeing a lot of new faces (for me anyways).

245-275-295-305-315-325

Mickey said...

2.5 mile company run this morning.

Did the wod with bench press in the Drill Sergeant office before breakfast, but got cut a little short.

135x10
140x5
145x5
150x3
185x3

185 were forced reps w/ help of spotter. Can't wait to get back into a regular gym routine.

Joe W said...

135 x10 /245 x 5/2 45 x 5/ 275 x 3/ 295 x3/ 315 x1

jswobe said...

DL:
185 x 10
225 x 5
275 x 5
315 x 3
345 x 3
365 x 1