AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: Deadlift

Showing posts with label Deadlift. Show all posts

Monday, August 19, 2013

OPT: Wk 10 Day 1

Monday 8-19

A. 1 1/4 front squat 5x2; rest 2 min
295-305-315-320-325

B. TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
145-155-165-175-180-185

21-15-9

Deadlift 315#/205#

box jump 30/24
9:32

I didn't have my mind right going into this... DL very broken... clean grip (no hook) 21+5, hook grip 10+9

Monday, June 17, 2013

OPT: Wk 2 Day 1

Monday 6-17

A. Squat snatch; build to a max
95-120-140-155-170-185

B. Squat clean; build to a max
185-210-225-240-255-265

C. TnG deadlift 5, 5, 5, 5, 5; rest 2 min
365-375-385-395-405 (hook grip)

12-9-6

Thruster 135/95

KBS 2/1.5 pood
2:26

Saturday, June 1, 2013

Friday 5-31

Back Squat, 70-75-80% x 5
345-375-395
3 Pos. Clean & Jerk, 3+1
155-170-185
Deadlift, 70-75-80% x 5
375-405-430
Press, 70-75-80% x 5
160-170-180
AMRAP -1 Chins
17-12-11

Wednesday, May 1, 2013

Back Squat + IWT: Deadlift & Prowler

Wednesday 5-1

A. Back Squat: 10-8-6-4-2
385-410-435-455x3-475 + 315x20
+
5 Rds:
10 TnG Deadlift, 315#
Prowler Sprints D/B, 100#
rest 3:1

I haven't had a bar on my back in just over a month since our last de-load... figured max at 515, probably closer to 490-500 right now

Monday, April 22, 2013

OPT: Wk 13 Day 3

Friday 4-13

A. 1 1/4 Front Squat - 6, 4, 2
255-275-295
B. Power Snatch - 3RM, TnG
High Hang - 135-145-155-165
+
21-15-9
Deadlift, 275#
Box Jump, 30"
7:32

Monday, April 1, 2013

OPT: Wk 12 Day 1

Monday 4-1

A. Deadlift 5, 4, 3, 2, 1; rest 3 min
425-455-480-500-515
+
For max reps:
3 min Squat clean 165/110
2 min squat snatch 135/90
1 min max reps thrusters 105/70 (must switch out your own weights)
17-9-14

Tuesday, March 19, 2013

Deload: Day 1

Monday 3-18

A. Back Squat: 70-75-80% x 5 reps
360-385-410
B. Deadlift: 70-75-80% x 5 reps
380-410- 435
C. Bench: 70-75-80% x 5 reps
285-305-325
+
KBS Breathing Ladder 1-15, 70#

Monday, February 25, 2013

OPT: Wk 8 Day 1

Monday 2-18

A. Hang power snatch; build to a 3rm from below the knee

135-150-160

B. Deficit DL (2-3" platform) 2, 2, 2; rest 3 min

455-475-495

21-15-9

Deadlift 275/155

HSPU

6:09

Friday, February 8, 2013

OPT: Wk 6 Day 2

Wednesday 2-6

A. Hang power clean; build to a 1rm

215-225-240-250 (F-F)

B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min

440-455-470

For time:

30 hang power clean (73% of A, 175)

50 pistols

2k row

13:33

Friday, January 25, 2013

OPT: Wk 4 Day 3

Friday 1-25:

A. Power clean clusters 1.1.1x5; rest 10 seconds/rest 3 min

205-205-215-215-225

B. Deficit DL (2-3" platform) 5, 5, 5; rest 3 min

425-440-455

12 min amrap:

5 squat clean 165#

5 power clean 155#

10 squat clean 145#

10 power clean 135#

20 squat clean 115#

20 power snatch 105#

30 squat snatch 95#

30 power snatch 75#

55 Reps

Monday, January 14, 2013

OPT: Wk 3 Day 1

Monday 1-14:

A. Deadlift 3, 2, 1; rest 2 min

475-515-545F-525

B. Power clean; 2, 2, 1, 1; rest 2 min

205-225-235-245

C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics

135x5-145x5

12 min AMRAP:
20 squat clean 95
20 squat clean 135
20 squat clean 165
20 squat clean 195
AMRAP squat clean 225 in remaining time
45 Reps

Friday, January 4, 2013

OPT: Wk 1 Day 3

Friday 1-4

Day Three: being

A. Deadlift 3, 3, 3; rest 2 min
475-500-520
B1. Power clean 3, 2, 1; rest 2 min
225-235-245
B2. Bench press 3, 2, 1; rest 2 min
295-315-350
C1. Push press 6, 6, 6; rest 10 seconds
C2. Push jerk 12, 12, 12; rest 10 seconds
C3. HSPU; 20 for time x3; rest 4 min (HSPU+Chins)
135-155-165
+
5 rounds for time:
5 power snatch @ 80% 1rm (160#)
10 GHD sit ups
8:17

Wednesday, December 26, 2012

Deload

Wednesday 12-26

A. Back Squat + Front Squat - 10/3, rest 1 min b/t sets
275 x 6 sets
B1. Press - 5x5
155 x 5 x 5
B2. Deadlift - 5x5
365 x 5 x 5
C. C2B Chins
15 x 2

Wednesday, December 12, 2012

Wk 3: 5-3-1 Press & Zercher Squat + Deadlift RPT

Wednesday 12-12

Press - 5-3-1
160-185-205
Zercher Squat, DS - 5-3-1
205-255-285
Deadlift - RPT
465x6-415x8-375x10

Wednesday, December 5, 2012

Wk 2: Front Squat 5x5 & Deadlift x1 OTM

Wednesday 12-5

Front Squat - 5x5
275-285-295-305-315
+
Deadlift x 1 OTM
455 x 1 x 12

Friday, November 30, 2012

WK 1: Back Squat ME/PM + Deadlift RPT

Friday 11-30

Back Squat - ME/PM
285x8-390x5-450x3-475x1x3-390x5
+
Deadlift - RPT
455x6-405x8-365x10

Wednesday, November 14, 2012

Wk 4: Front Squat 3x5, Deadlift EMOM

Wednesday 11-14

Front Squat - 3 x 5
295-305-315
+
Deadlift - 85% EMOM x 10
455 x 1 x 10
+
2 Sets:
15 COVP DH Pull-ups

Wednesday, November 7, 2012

Wk 3: Front Squat 4x5 & Deadlift PM/ME

Wednesday 11-7

Front Squat - 4x5
275-285-295-305
Deadlift - PM/ME
300x8-390x5-505x1x3-390x5
+
2 Sets:
20 1/2 moon
10 bench jumps
15 KBS, 55#

Thursday, October 25, 2012

Wk 1: Front Squat 5x5 & Deadlift ME/PM + Sprints & Ball Toss

Wednesday 10-24

Front Squat - 5x5
250-270-280-290-300
Deadlift - 8-5-3-1-1-1-5
300-390-470-500-500-500-390
+
Sprint 60yds D/B
4 OH Ball Toss
rest 90 sec x 3

Thursday, October 18, 2012

Deload: Back Squat/Front Squat, Deadlift & KBS

Thursday 10/18

Back Squat + Front Squat - 10/3 x 6
275 x 6, rest 1 min b/t sets
Deadlift - 5x5 @ 65-70%
375 x 5 x 5
+
100 KBS, 55#

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.