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Friday, 25 JANUARY 2013


Announcements: We will meet in the 3rd floor weight room.  Please try to arrive on time so we can claim some space.

Equipment required:  Lifting platform with barbell and weight.

Warm-up and instruction:  When you arrive, start individual warm-up with the barbell.  Matt will demo the deadlift and Adam will discuss points of performance.  Everyone will get a chance to practice and receive coaching prior to starting.

WOD: 

Deadlift
9 - 9 - 7 - 7 - 5 - 5 - 3 - 3

NOTE:  There is no time component to this WOD, so work with a partner or two and focus on proper form.
NOTE2:  This is a bit higher volume than normal for deadlifts, so work on building the capacity for heavier, higher rep deadlifts.  This will help you succeed on high volume deadlift WODs like Diane.
NOTE3: Don't run out of time - manage your time appropriately, this one is longer than most strength WODs!!

Post loads to comments.
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9 comments:

  1. AnonymousJanuary 24, 2013 at 9:50 PM

    Won't be able to be there for the morning workout - my platoon has unit PT tomorrow. I'll have to make it up soon, though.
    Hope everyone has a great weekend!

    ReplyDelete
  2. JeffJanuary 25, 2013 at 6:54 AM

    9: 225-225
    7: 235-235
    5: 245-245
    3: 275-285

    ReplyDelete
  3. MickeyJanuary 25, 2013 at 7:22 AM

    135x9
    155x9
    185x7
    205x7
    225x5
    245x5
    255x3
    275x3

    Nice way to start 500th night weekend

    ReplyDelete
  4. AdamJanuary 25, 2013 at 7:23 AM

    good to see a bunch of folks this morning! Now I can officially wish the Cows - "Happy 500th Night!"

    225-245-255-265-285-295-305-315

    It felt great to do some high volume heavy deadlifts!! I predict PRs for a lot of folks next time we do low volume, heavy DLs!!

    ReplyDelete
  5. R.K. BarkerJanuary 25, 2013 at 7:32 AM

    That was fun, deadlift is probably my favorite lift, and the change of reps scheme was cool.

    9: 115-115
    7: 135-135
    5: 185-185
    3: 205-225

    I worked with Caleb and John.

    ReplyDelete
  6. jckJanuary 25, 2013 at 11:20 AM

    9: 135-155
    7: 165-185
    5: 205-225
    3: 235-275(f)

    ReplyDelete
  7. Caleb McDanielJanuary 25, 2013 at 1:28 PM

    same thing as R.K.

    ReplyDelete
  8. ErinMJanuary 26, 2013 at 11:22 AM

    95-115-135-135-145-155-165-165

    ReplyDelete
  9. jswobeMarch 1, 2013 at 1:02 PM

    185 x 9
    225 x 9
    245 x 7
    265 x 7
    285 x 5
    305 x 5
    315 x 3
    335 x 1 (damn it!)

    Felt great to deadlift. Even though I missed the last two reps, it is by far the most I have done in four months.

    Moral of the story: protect your back...and don't do power snatches three days in a row...

    ReplyDelete