Jan 23, 2013

Thursday 01.24.13

Deadlift 5-5-5-5-5

then

100 situps

Post loads to comments.


Coach's Notes. 
Quick review - there are a few ways to come at this type of workout (straight sets across, add weight incrementally each set, etc). Warmup to "working set" weight and get 5 good working sets in. If you're feeling it, shoot for your 5RM PR on set 3-4 and try to beat it by set 5.


Training Videos.
  • "WOD Demo: DL 5-5-5-5-5" - from CFHQ, with Travis Holley (5:00). Note the focused approach to warmup, using exercises related to the deadlift. Great practice to get into, every WOD.
  • "Intro to the Deadlift" - with Coach Rip...a staple (3:00).  Includes links to related videos on setup and deadlift geometry.

12 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Deadlift (1RM = 365)
315-315-300-300-300

300lbs was target weight (faulty math led me to think it was 80% 1RM). Went heavy (315lb) to see if I could sustain it, but in the end my fear of reinjuring my back conqured my ego.

Then:
100x ABMAT situps @ 3:52

Jess said...

65/95/95/95/115

Jacob Heppner said...

2011 Open Workout #4
1 round for time.
60x Bar-facing Burpees
30x OHS @ 120#
10x Muscle-ups
Time: 7.40
Then,
9-15-21-15-9 reps of:
Thrusters (95#) & Pull-ups.

Russ Ames said...

1RM= 330

225-245-265-275-285(4)

Didn't time AbMat SU x 100.

rob said...

295, 315, 315, 335(f3), 325

I'm not sure where my 1RM is anymore as it's been a while since I've done one. But the weights above felt pretty good. 100 AbMat SU were harder than I thought. I wouldn't say I struggled, but it took more effort than I thought to stay steady and go unbroken.

Jake78 said...

Yesterday:

Subbed the push-ups for ab mat sit ups and subbed the 200m dash for 50 double unders (it was cold!)

Kept rounds went like this:
1:03, 1:05, 1:04, 1:05, 1:02, 1:20, 1:08, 1:06, 1:05, 00:55

Quite a little smoker!

Today did 80% of my 1RM 5x5 of deadlift.
300lbs 5x5

Experimented with the supine grip, never done it before. It actually is a little easier to grip with, but I felt like I was cheating my grip, and had trouble justifying it considering you can't do that during clean.

Great to see everyone in the morning - it was a good day for Iron!

Sincerely,
Jake

Ross said...

IMCF SD Det

DLs warmed up and worked a ladder up to 365 then did 365 across the board for all 5 sets of 5. (84% of 1RM of 435 in Dec).

Then did 100 ABMAT Situps, but didn't keep time because someone came over and was asking me about the ABMAT in the middle of my workout.

Jared said...

225, 245, 265, 275, 285
then standard APFT situps with feet weighted, 2:37 for 100.

janakehau said...

Don't know what my RM is so did 95-95-115-115-135. Might start with 115 next time and go up from there.
Then did 100 Ab Mat situps in 4:30. Sooooooo not where I'd like to be. Then did 25 more.

Andy said...

DL 275-295-305-315-320. (1RM = 370)

Tied and beat 5RM PR (315), and blew my 5x5 total weight PR away by about 1000 lbs. To quote Ice Cube, I gotta say it was a good day.

Matt B. said...

Indoor cycle WOD. 15min easy spin, then tabata cycle. Took about 4 minutes. Then spin down, and a few sets of pullups, ring dips, squats, and assisted HSPU.

Ed said...

IMCF JBLM...

Warmup and built to 5x5 at 300. 1RM at 375.

100 ABMATs in 2:41. Would like to get that under 2 minutes.