150214 Deadlifts

Warm up:
5 min DROMs
3 min jump rope

Work up to heavy 5rm Romanian Deadlift (240#)

Then
185 x 10 x 2

GHD Sit-ups 3 x10
Back Extensions 3 x10

121001 Split Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs

Strength:
15 minutes Split Jerk practice.
95 x 5; 115 x 5; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Score:
1a) 8-6-5
1b)45# (last set couldn't go UB; grip fail)
1c)95-100-105
1d)135-145-150

Cash out:
4 min stationary bike

110831 Push Press, Jumping Lunges

CFSB C3 W3d2

Buy in:
800m run
15 Shoulder dislocates
15 leg swings ea. leg
2 rounds of:
12 15# DB front raises
12 15# DB lateral raises
10 Roll-outs

Strength:
Romanian deadlift 3 x 5
105(10) | 145 | 175 | 205(PR)

HR set 155# RDL x 21

WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Score: 85 PP + 121 Lunges

Skill:
Pull-ups 5 x 3 (all done with pull grip)

110727 Wall-ball, Squat snatches

CFSB C2 w5d2

Buy in:
5min jump rope
2 rounds of:
20 Good Mornings
20 Sit-ups

Strength:
Romanian Deadlifts 3 x 5
135-165-195

HR set 135# x 21

WOD:
3 rounds for time of:
30 Wall-ball shots, 20# ball; 10.5' target (scaled to 12#)
30 75# Squat Snatches (movement initiates with bar below knees) (scaled to 65#)
Time: 21:47


Switched the deadlift type today to focus more on the hamstrings. Haven't done these in a very long time so I was conservative when choosing a weight. Could have added 20# to each set.