Category Archives: Deadlifts

November 27, 2015

Strength/Skill Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s … Continue reading

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November 23, 2015

Strength/Skill Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) Build in load over the course of the 8 sets, emphasizing good speed and mechanics. MetCon In teams of two, alternating complete rounds, … Continue reading

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November 7, 2015

Strength/Skill Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Rest 90 seconds … Continue reading

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October 30, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) *If Monday’s lifts were easy, go up 2-5 pounds. If they were heavy, stay with weights … Continue reading

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October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

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October 21, 2015

Strength Find new 1 Rep Max Back Squats Deadlift MetCon 3 rounds for time: 250m Row (or 200m Run) 20 Wall Ball 20 KB Swings Rest 3 minutes

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October 16, 2015

Strength Back Squat 3x (8 @ 70%) Deadlift 3x (8 @ 70%) Shoulder Press 3x (8 @ 70%) Bench Press 3x (8 @ 70%) Metcon Four rounds for time: 10 Toes to Bar 15 Box Jumps 20 Wall Ball

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September 7, 2015

Strength Bench Press 5x(10 @ 64%) MetCon 12 minute AMRAP: 10 Deadlifts 10 Push ups 10 Straight Leg Overhead Sit ups *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form. Deadlifts … Continue reading

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September 2, 2015

Strength Deadlift 5x(10 @ 64%) MetCon Tabata (8 rounds (of each), 20 seconds work 10 seconds rest) Reverse Lunges Atomic Situps Double Unders

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July 28, 2014

SWOD: Deadlifts 40% x 5 50% x 5 60% x 5 ONLY SWOD: 15 minute AMRAP: 5 KB Swings (55/35#) 10 Box Jumps 24/20″ 5 Push ups 10 Jumping Lunges

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