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!!
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9 comments:
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!
9: 225-225
7: 235-235
5: 245-245
3: 275-285
135x9
155x9
185x7
205x7
225x5
245x5
255x3
275x3
Nice way to start 500th night weekend
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!!
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.
9: 135-155
7: 165-185
5: 205-225
3: 235-275(f)
same thing as R.K.
95-115-135-135-145-155-165-165
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...
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