Friday, 14 DECEMBER 2012

Announcements:  Today we will meet in the 3rd floor weight room.  Try to get there as early as possible so we can secure some space. 

Equipment needed:  Barbell w/ appropriate weights standing by.

Warm-up and instruction:  Matt will demo the deadlift and Adam will discuss points of performance.

Front squat - 10 reps for load


Deadlift 5-5-3-3-2-2-1-1

NOTE:  Work with a partner or two and rest as needed between sets.
NOTE2:  There is no time component to this WOD.

Post loads for both buy-in and WOD to comments.


Adam said...

it sounds like to give up at this point, but I know what tonight will look like...LATE!

I won't be there in the morning, I've gotta finish up all these papers and if I make it to bed before 0200 it will be a miracle!

I will make up the WOD this weekend, before the PL100 TEE!

BEAT THE DEAN everyone!!!!!

Nate said...

Got up to 225. Can't remember the exact distribution of weight before that. Satisfied with progress though, since I'm pretty sure this is 10-20 lbs heavier than my last max-attempt.

Matt said...


We had a few brave souls this morning. Due to stay backs, the gym was a ghost town. It was nice. I finished the WOD today and still felt good, so I went for a 1RM PR. I bested my old one by 25lbs!!!

Buy-in: 145x10 (kept it light)
WOD: 275-295-315-325-335-345-355-380 additional 1RM sets: 390-400

R.K. Barker said...

I kept the Buy-in at 135 pounds. And then hit the deadlifts.


It was a good one today!

Mickey said...

Feelin a lot better. Thanks for the strength workout today rather than a smoker which would probably make me sick again.

used Wendler's 5/3/1 program:
OHS: 120x3, 140x3, 160x4
Squat: 175x3, 200x3, 225x5
Bench: 135x5, 155x5, 175x4

Adam said...

Buy-in: 135 x 10

225-255-275-295-325-325 (PR)

Not bad for a cold Saturday morning in my home gym!

jswobe said...

Buy-in: 185 x 10

DL: 135-165-185-205-225-255-275-300
(easing back into DL's...trying to recover after hurting the 'ol back...)