SDHP

All posts tagged SDHP

2011-04-05 WOD – Deadlifts, boxjumps, sumos

Posted by bronick on April 5, 2011
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WOD: Jess’s Birthday Workout

Deadlift Heavy! We will warm up quick, start light and work your way up. The goal is not a 1 rep max (unless your feelin it). The goal is simply to lift 30-40 reps tomorrow.

Max rounds in 4 minutes of:

  • 10 Box Jumps 24″
  • 10 Sumo Deadlift High Pulls @ 95#’s

Rest 1 minute and repeat for a total of 3 round

RESULTS:

Worked up to 305# for the deadlifts.

3 round, 2 round +10 sumo + 1 boxjumps, 2 rounds +10 sumo

All I have to say is… “boxjumps?? again?? really??” Being that my calves are finally almost recovered, I didn’t event attempt to jump down off the box and did step downs instead… which took forever. But my sumos where pretty good. Usually got the first round unbroken and then made it to about 5 on the consecutive rounds.

2011-03-16 WOD – Deadlifts, 10min AMRAP, and Burpees Day 106

Posted by bronick on March 16, 2011
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WOD:

Heavy Deadlifting (no set scheme, just lift heavy objects)

As many rounds as possible in 10 minutes of:

  • 10 SDHP’s @ 75#
  • 7 Sit Ups
  • 5 Burpees

RESULTS:

355#
9 rounds

A little disappointed in my deadlifting, but being that my legs where already dead I’m not surprised that I didn’t get close to my max. But it was still good to lift heavy things again ;-) As for the AMRAP, I was pretty happy with it. The weight was light enough that I didn’t slow down too much. Plus I got to know a few burpees out of the way…

Burpees Day 106:

45 (during WOD) + 61 (post WOD) = 106 burpees done

2011-02-16 WOD + Burpees Day 78

Posted by bronick on February 16, 2011
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WOD:

Max Rounds in 3 Minutes:

  • 5 Shoulder to Overhead @ 95#’s
  • 5 Burpees

Rest 1 minute, Max Rounds in 3 minutes:

  • 5 Sumo Deadlift High Pulls @ 95#’s
  • 5 Pull Ups

Rest 1 minute, Max Rounds in 3 minutes of:

  • 5 Front Squat’s @ 95#’s
  • 5 V-Ups

Rest 1 minute, Max Rounds in 3 minutes of:

  • Burpees

RESULTS:

5, 4+3, 4+9, 40

The only thing I have to say about this workout… is that at least I got most of my burpees out of the way. 25 during first set and then 40 in the last. Oh, and I left a nifty little skull sweat print on the gym floor afterwards ;-D

Burpees Day 78

65 (during WOD) + 13 (post WOD) = 78 burpees done.

2011-01-16 Team WOD

Posted by bronick on January 16, 2011
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Team WOD:

12min AMRAP:

  • Thrusters 95#
  • SDHP 95#
  • BJs

3 person teams, rotate stations every minute.

Results:

Team Robin/Stacy/Ben…

85 thrusters (some 95# and some 75#)
104 SDHP
220 BJs
—————–
409 total

Not a bad workout to start back with after a week off. Found out Stacy works at the same campus as me! Now if I could only get some of my co-workers to come…

2010-11-10 WOD FGB-style

Posted by bronick on November 10, 2010
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WOD:

Do each item fight gone bad style. Max reps in one minute on each station with a one minute rest in between rounds.

Repeat for a total of three rounds:

  • Pull ups
  • Sit ups
  • Power snatch at 75 pounds
  • Rowing
  • Sumo deadlift high pull 95 pounds

RESULTS:

72/60/54 = 186

Ok, so I really kinda sucked at this one. I started with the rowing. The Sumo after the rowing really sucked and I barely  made any progress during that minute. The pull ups also weren’t pretty either, really need to start working on these again. It wasn’t until I got the situp and snatch that I made up some reps.

WOD – AMRAP with the prowlers!

Posted by bronick on July 13, 2010
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WOD:
Max Rounds in 15 minutes of:

20 Push Ups
15 SDHP’s @ 95#’s
2 Prowler Pushes (1 is 1 way)

RESULTS:
4 rounds + 20 push-ups

At first glance this doesn’t look that bad… but it was one hell of a workout. Especially after having done the thrusters yesterday.  I did do Rx for the SDHP in spite of this. For me the push-ups where pretty rough, my arms and shoulders where just dead. For the prowler pushes, since there where only 5… they were all loaded up differently and they said that we could team up as long as we kept moving. Let me just say… pushing one with 180# on it by yourself is ALOT harder than with two people, I did this for 1 round and it sucked. The rest of the round I had a partner for the push.

It was a good workout as usual, but I think I’m done for the week now ;-) I don’t think my legs could handle another day.

WOD – Snatch, SDHUP, and Situps

Posted by bronick on June 16, 2010
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WOD:
1 Hang Power Snatch and one Full Snatch every minute for 10 minutes at a moderate load

Quick Burner – 4 Rounds for Time of:

  • 25 SDHP’s @ 95#’s
  • 25 Sit Ups

RESULTS:

95# for the snatch work

14:38

The snatch work was good. I feel like I got a bit better at catching deeper in the squat which I am still not so good at. Power snatch, no problem… full snatch, not so pretty. But its getting there.

As for the met-con… they said 6min is a good time and it should only be a 10min workout. As you can see I missed the bar by a bit. I was thinking about going lighter than the 95#, but all the smaller plates were in use so I stuck with the Rx weight. I was definitely done by the time I finished ;-) And I’m getting better at the situps!

WOD – Shoulder Press, Snatch, SDHP, & Jumping Squats

Posted by bronick on April 2, 2010
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WOD:

Shoulder Press 1-1-1-1-1

Then…

  • 2 min – Max power snatch (95#)
  • 1 min – Rest (in plank)
  • 2 min – Max jumping air squats
  • 1 min – Rest (in plank)
  • 2 min – Max SDHP (95#)
  • 1 min – Rest (30s situps + 30s situp hold)
  • 2 min – Max jumping air squats
  • 1 min – Rest (30s situps + 30s situp hold)

RESULTS:

Shoulder Press 115# – 135# (f) – 135 #(f) – 125# – 130

18 Snatch (95#)
43 Jumping squats
20 SDHP (95#)
50 Jumping squats