Apr 16, 2013

Wednesday 04.17.13

Deadlift 3-3-3-3-3

Follow with 100 AbMat Sit-ups.


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Coach's Notes. 
Compare to 12.27.12 and 02.14.13.  As with Monday's squats, warmup and get in 5 sets at working weight.  Two approaches there: either straight sets across, or work toward a 3 RM.  Scan the second article below, and pick a few items to assess and work on (hip and head position, breathing technique, slack out of the bar, etc).  Build toward consistency in your setup and technique, and make every rep look the same as the first.

If you are selecting your skill work with the APFT in mind, some pushups won't interfere with the rest of the week's programming.  Practice full ROM, and work in some plyo sets on bumper plates.  Improving your dynamic strength will do nothing but help you out on the PT test.


Training Videos.  I've become drawn to Dave Tate's EliteFTS site lately for instruction on powerlifting-type exercises.  A few more resources below.  Be aware there are some differences between the CF approach to deadlifting and that of a powerlifting specialist.  One big piece of conflicting advice I haven't resolved yet involves shoulder position relative to the bar at setup...differs from the standard Rippetoe/CF geometry.  More to follow...discuss thoughts in comments.
  • "Teaching the Deadlift" - Brian Carroll provides instruction on setup and execution (~8:30).  The part in the middle where you throw chalk dust around like the Sandman? Yeah, don't do that.
  • Deadlift Tips and Tricks.  Again, written with a powerlifting focus, but the majority of this material is equally applicable to strength/weightlifting in a GPP context.  Interesting concept of "the teeter-totter" in both references.

9 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in
~5km run
UNK time
UNK HR
(My "coach" died on me.)

Then:
Deadlift (1RM ~365lb)
3-3-3-3-3 @ 295/300/305/300/300
attempted to get to 315lb (3RM) but today wasn't the day

100x ABMAT SUs @ 4:04


Erik said...

IMCF LA

Deadlift (3x): 135, 205, 255, 305, 335

100 SUs

Ross said...

IMCF SD DET

Deadlift: 5x3@365 across the board. felt good doing all sets but really needed a coach today, felt like I was doing everything right but had a slight bit of doubt in my head..

ABMAT SITUPS
100 - 3:44

Noah said...

Amazing how when you properly set up the DL and take the slack out of the system (so to speak) how easy the lift feels. Doing the same weight with an improper setup feels...improper. I experienced both today.

Pulled 245-255-255-265-275. Added weighted pullups in between.

Situps afterwards and then hit the pool in the end.

Jared said...

Same DL as Noah today. Worked DU between lifts. That will be my daily skill work until I get better. SU in about 3:30.

Jake78 said...

5x3 of deadlifts

I went with 85% my 1RX which is 320 for sets across.

Very taxing on sets 3 to 5.

I was a bit sad to have no music this morning due to a TRX class. Does anyone know if that's going to be a trend in the morning? I'm all about sharing, but giving the gym to them unannounced irritates me.

Sincerely,
Jake

Andy said...

DL - 3 x 275, 295, 315, 335, 355(2), 345
I only pulled 1 x 335 on my CFT last week. Amazing how different factors influence output...especially not doing Mary 2 days prior.

SU - 2:54, saved about 30s over last time because the shorts I was wearing didn't go into atomic wedgie mode every 20 reps.

Some easy ring/pullup/pushup work afterwards.

monroe said...

275 across for me. Preceded with some light snatch work and jump rope practice.
Jake, the TRX training is going on Friday, too.

Jodie Kunkel said...

Cross fit standard warm-up.

3-3-3-3-3@135/165/185/205/225. These felt too good (I was sort of surprised) so I'll be upping the weight for next time.

100 Abmat Situps.