Archive For: deadlift

Deload Wednesday 4/22

EMOM LIFTS

with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Test Tuesday 4/14

EMOM LIFTS
with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Compare to last two Tuesdays

Volume Tuesday 4/7

EMOM
with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Max Tuesday 3/17

with a running clock, every minute perform 1 lift and add 3-5kg per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Volume Saturday 3/7

“DIANNIE”

for time:
50 double unders
50 situps
21 deadlifts
21 handstand pushups
40 double unders
40 situps
15 deadlifts
15 handstand pushups
30 double unders
30 situps
9 deadlifts
9 handstand pushups
20 double unders
20 situps

Rx = 102/65kg. Post time! Compare to 12/19/2014, 11/29/2014

Volume Tuesday 2/3

STRENGTH

Shankle Complex

1 clean deadlift
3 hang clean pulls
1 hang (squat) clean
2 split jerks

8-12 rounds to build to heaviest successful load.

CONDITIONING

complete the following as quickly as possible:
– 6 minutes wall squat
– 5 minutes at top of deadlift
– 4 minutes in L-hang
– 3 minutes with overhead bumper, 20/15kg
– 2 minutes handstands