Deadlift

warm up
1x5
265

Tuesday 21 July 09

Deadlift

1-1-1-1-1-1-1

hit 265 and stopped

damn ive taken too much time off.

Thursday 11 June 09

Deadlift

warm up
5-4-3-2-1
work set
3x5

metcon

21-15-9

burpees
deadlifts 60% 5 rep max

Thursday 03 June 09

Deadlift

warm up
5-4-3-2-1

work set
1x5

15 rep max

Metcon
21-15-9

HSPU
ring pull ups

Tuesday 12 may 09

Deadlift

Warm up
5-4-3-2-1-1-1
Take a few extra warm ups. Get your form down.

Work set
1-1-1-1 or until you fail
Take your time between sets. Don't rush it. Start with double over hand grip until your first fail then try over under grip.

No metcon

Tuesday 05 may 09

Deadlift

Warm up
5-4-3-2-1

Work set
3x3


Metcon

3 rounds for time of:

15 hang power clean 60% 3 rep max
15 pull ups

Tuesday 28 April 09

Deadlift

warm up
5-4-3-2-1

work set

3x3
again going from 3x5 to 3x3

Metcon

AMRAP in 10 minutes

15 KB swings
10 Pull ups
15 burpees
10 pull ups

Tuesday 21 April 09

Deadlift

warm up
5-4-3-2-1
Keep that belly button to your spine. breath at the bottom and hold it the whole lift. On the down make sure the bar is past your knees before you close the knee angle. you go around the bar, the bar doesn't go around you.

work set
3x5

If you don't hit a PR do 15 max rep

Metcon

for time:

10 Pull ups
1 ring dip
9 pull ups
2 ring dips
8 P ups
3 and so on and on
7
4
6
5
5
6
4
7
3
8
2
9
1 pull ups
10 ring dips

Tuesday 14 April 09

Deadlift

warm up
5-4-3-2-1

work set
3x5

Using 80% of your 5 rep max find your max rep set.

Metcon

3 rounds for time of:

400m run
max pull ups

post times and reps per round

Tuesday 07 April 09

Deadlift

Warm up
5,4,3,2,1

Work Set
3x5

Metcon

as many rounds in 10 minutes of:

10 HSPU
10 wall ball shots 20 pounds

Cfsb work out 2

Deadlift 3x5

225, 235, 240

Metcon

20 sdhp 45lbs
10 push press 95lbs

4:38

I think 400m row is easier then sdhp. I wish I had a rower.