Equipment needed: 1 x barbell in rack per 3 people; 1 x barbell on the floor per 3 people
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach back squat - pick an experienced athlete to demo
Adam - teach & coach deadlift - pick an experienced athlete to demo
WOD starts NLT 0555
Back squat - 5 - 5 - 3 - 3
Deadlift - 5 - 5 - 3 - 3
alternate between back squats and deadlift (i.e. 5 back squat, then 5 deadlift)
NOTE: There is no time component to this WOD, so rest as needed and focus on your technique.
Compare to:
16 APRIL 2012
Post loads to comments.
Squats: 165/175/185/205
ReplyDeleteDeads: 185/205/225/245
Need to work on my back and legs more. Lost a lot of strength over the summer.
sorry to miss the morning crew, but I did this one in my garage this morning in order to spend a little more time with my family who came into town last night.
ReplyDeleteBack squat: 185-195-205-225
DL: 245-255-275-285
I don't have bumper plates at home and the plates are smaller in diameter than the ones in the '62 room, so it took a bit more to get the weight off the floor!
Aloha,
ReplyDeleteBack squat: 195-215-235-255(1 rep)
Dead lift: 285-305-325-345
Still trying to figure out the weight room situation here. In lieu of squatting:
ReplyDelete10,9,8...1 Burpees
2,4,6....20 Sit-ups
Alternate exercises
8:40
Then 35ish minute run (between 6 and 8 km)
Squat: 195, 225, 245, 265
ReplyDeleteDL: 250, 275, 315, 340
Improvements on the DL. I didn't pay enough attention to my previous weights and did the same today for the squats. Oops...