Dec 26, 2012

12272012 Thursday

Strength WOD
 Deadlifts 5 x 3 at 75-80% of your 1RM

Focus more on form than on weight. Your chest should be up, good lumbar curve in your back, focus on keeping that lumbar curve and chest up, while opening your hips, not quickly extending your legs
and lifting with your lower back. If you can, have a coach watch from the side and ensure that the angle of your back does not change and that you are lifting the weight with your legs more than your lower back. If in doubt ask, you can get more weight up with proper form and development with lower weights than continually gutting out heavy DL’s with bad form, just because you can.

DL video









METCON WOD

3 rounds of:

6 x Sumo Deadlift High Pull @ 115/85#

6 x 1 arm Kettlebell/Dumbbell Snatches @
45/25#

9 x GHD sit-ups

200 meter row

SDLHP - http://www.youtube.com/watch?v=2yElE1E_Mco

Kettlebell/Dumbbell snatch video - http://www.youtube.com/watch?v=y3piFYOVzRw

http://www.youtube.com/watch?v=LZiBcXFgE2o

6 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Deadlift:
271/271/271/281/281
(metric plates again)

Then:
12:04 for METCON
-used 45lb DB
-scaled GHD to 12x ABMAT situps
-subbed 84x DUs ILO row

Jacob Heppner said...

Four of us did the workout this morning, the clock malfunctioned, so I don't know anyones times.

Got to meet a new ILE student, John, this morning. Coming to us all the way from Las Vegas. He knows what he is doing, and he wants to help out.

Scott S said...

Ben, Charles, Matt, Big John and I all finally had our christmas times right and met up for the WOD this morning at 745.

DLs- 315, 325,325,325,325

Then 6:36 for METCON.

Great push by Ben, almost had him, was barely ahead during the second round and as usual he came barreling across the finish, got me by about 3-4 seconds.

I used a 45# DB, he used the KB.

Noah said...

DL 255# across.

Threw a quick group together with my office mate and two out of town visitors, we all finished within 60 secs of each other on the metcon...7:14 for this guy.

Ross said...

IMCF SD DET:

DL: 365 across the board

METCON:

Subbed 2:1 (18) ABMAT Situps for the GHD and used a 45# DB - I was confused (nothing new)- was it 6 KB Snatches per arm or 6 total (3 per arm) - I did 3 per arm so my time maybe off
3RFT: 6:25

Andy M. said...

DL: 295-295-315-315-315, felt nice.

METCON: 6:13 Rx with DB snatches. Interesting transition from row to SDHP. Followed with some ring work and quick workup to max ht box jump.