Deadlift

All posts tagged Deadlift

WOD & OLY – Snatchs, Deadlifts, and Push-ups

Posted by bronick on September 29, 2010
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WOD:
Snatch Work, then…

10 Rounds for time of:

  • 15 Deadlifts 135#’s
  • 15 Push Ups

RESULTS:
17:45 (5 on knees)

It looks so simple… 15 and 15 isn’t that bad… its the 10 that sucks! During the push-ups on round 4 I said to myself “Is this really only round 4?” Ya, this was a rough one. I managed to squeeze out 5 round of regular push-ups, but had to switch to the knees after that since I was only getting 3 at a time.

OLY CLASS:

More snatch work! We worked the following complex…

  • Power Snatch
  • into Snatch Balance
  • into Overhead Squat

This was great for me, since catching in the bottom position (the snatch balance) is one of my week points. We started light and worked up to 115#.

After the complex I decided to try just doing a little heavier power snatch… just went up to 135#.

AMRAP WOD + OLY

Posted by bronick on August 18, 2010
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WOD:
Weighted Ring Dips (Use dumbbells or vest)

Max Rounds in 10 minutes of:

  • Run 200 meters
  • 10 Push Press @ 135#’s
  • 10 Deadlift’s @ 135#’s

Immediately after, 3 (up & back) prowler pushes.

RESULTS:

5 @ 25# db pp, 135# dead

90# prowler, 235# sled, 190# sled

So I hurt my wrist doing the cleans on Monday, but decided to still give the gym a go. Didn’t do much on the ring dips because of this, and also used 25# dumbbells for the push press. The ass-kicker was crazy though… I did one prowler push and decided that bothered my wrist to much, so I grabbed the sled and ran. It was HELLA hard and then I realized why… they weren’t just 45# plates on there… no, as you can see above, one of them (in the middle) was a 100# plate!! So my frist go was 235# before somebody else took a 45 since they wanted to try, making my second one only 190# (aka about my body weight). Crazy.

OLY CLASS:

Full (squat) Clean and Jerk – go for max load….  135# tech

So I debated on whether to do the class or not due to my wrist, however, Billy said give it a go and see what I can do. So I did… and man I am I glad I did. Ok so I didn’t go for max load, but rather worked on technique after Billy pull me aside and gave me a few pointers. In fact, I think I actually got a proper front rack position for the first time!

He pointed out that I was pulling my shoulders back, which means there is no place for the bar to rest and it ends up on check rather than the shoulders. He said to thing about reaching forward with my elbows rather than trying to pull hands back to my shoulders. This made a big difference. Granted I still have some flexibility issues to work on, I felt much better with the positioning for the jerk. He also had me work on readjusting my grip after the clean to get my hands back on the bar by using a little pop.

I only went up to 135# because I didn’t want to tweak my wrist more, but feel like I really got a lot of this session. I gotta start making it to the Monday sessions as well.

Team WOD

Posted by bronick on August 8, 2010
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Team WOD:

3 Rounds for time of…

  • Tire flip, down and back
  • OH barbell walk (#95), down and back each team member
  • Walking lunges
  • 40 Wallballs
  • 40 Deadlifts (#155)

Results:
 16:07

I actually really liked this one, much better than last week. And I didn’t do to bad after a week off. My wrists are feeling much better this week. Now I just need to get back on track with my eating :-/

WOD – “DT”

Posted by bronick on July 22, 2010
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WOD: “DT”

Five rounds for time of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

RESULTS:

20:25 @ 135#

As usual my wrists where the week point and the last few rounds I was only doing 2-3 jerks at a time. I also had an interesting talk with Rick, as it is the top side of my wrist which were the most strained. Neither of us could figure out what I was doing to cause that, as you would think it was the underside which was getting stretched.

I did try the hook grip which REALLY saved my forearms. Granted my thumbs where a little sore, but my forearms where fine which was great!

WOD – Met-con with deadlifts

Posted by bronick on July 20, 2010
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WOD:

  • 35 Box Jumps 24″
  • 25 Push Ups
  • 15 Knees to Elbows
  • 5 Deadlift’s @ 275

Perform the above sequence for time. Rest 1:30 and repeat for a total of 4 times.

RESULTS:

4:55, 11:46, 19:44, 26:41

I really liked this workout. Even though it took me quite a while, I felt like I got a good workout unlike the other day with the bear complex. It was a good mix of met-con and a little heavy weight tossed in there. And I did it Rx too!

WOD – Max Deadlift and Metcon

Posted by bronick on June 21, 2010
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WOD:
Find your 1 Rep Max Deadlift

5 Rounds for time of:

  • 20 Double Unders
  • 15 Pull Ups
  • 10 2 pood KB Swings

RESULTS:
375# PR
21:28 @ 1.5 pood

So funny thing with the deadlift… my previous PR was 365# and the last time I was only able to get up to 345# (failed at 355#). So I loaded up the bar with 365# and then added 1/2# plates and got a new PR of 366# ;-D Everyone thought it was pretty classic. But then I went and swapped the 1/2# for 5# and got 375#… Woo Hoo!

As for the metcon… it sucked. The double under attempts took me forever and I attempted the 2 pood KB which was a bad idea. Recently KB swings have been bothering my back and that didn’t help. I actually stopped and laid on the floor twice during the workout. They said it should have been a sub 10min workout…. ya not so much for me. But I finished.

Team WOD

Posted by bronick on June 20, 2010
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Team WOD:

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

5 Rounds of:

  • 12 Boxjumps – 24″
  • 8 Deadlifts – 215#/135#
  • 4 Knees-2-Elbows

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

Three person teams. Only two people can be working at once and you can only have 1 piece of equipment per exercise (i.e. only 1 KB so you can’t have 2 people doing KB swings at the same time). You must complete all reps in set (5 rounds) before moving to the next, but you can do them in any order.

RESULTS:
10:03

As usual the team workout was pretty fun.  It was a good way to start of a Sunday.

WOD – C&J, Cleans, Squats, and Deads

Posted by bronick on June 7, 2010
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WOD:
10 minute Squat Clean and Jerk 1 every minute for the 10 minutes

For time… perform 3 rounds of:

  • 5 Power Cleans @ 135
  • 10 Back Squat’s @ 135
  • 15 Deadlifts @ 135

Rest 2min, then repeat another 3 rounds.

Results:

115#
18:54 @ 115#

A bit back intensive. I think 115# was good weight for me, even though my back was killing me by the end.

I like this 10 min C&J routine since it really gives me a chance to workout on that front squat catch position. That’s always been a weak point of mine, not being able to get the bar to rest on my shoulders. But I’m getting better at it. The first time we did this a few weeks back I only did 95#, as wanted to be more technique than strength… this time I upped it to 115# which again is light from the strength side but good for the technique which I need more.

As for the metcon… I stuck with the 115# and did good up to the 2nd round of deadlifts and that is when I started to slow up. By the end of it was doing only 2-3 deadlifts at time usually. I, and most everyone else, it the rollers afterward. And rolling out my back after the work was that “hurts so good” feeling ;-)

WOD – Deadlifts, burpees, and jumps

Posted by bronick on May 27, 2010
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WOD:
Perform 20 Shoulder to Overhead (preferably the jerk) @ 80% of your 1RM Push Press

Complete as many rounds as possible in 10 Minutes of:

  • 5 Deadlifts @ 225#’s
  • 5 Burpees
  • 5 broad jumps ( each should be 6 ft)

Results:

We worked on the split jerk, which was good because I’m not very comfortable with it. Got some good practice in, however, Alex pointed out that I’m not completely sending my hips back when I dip and thinks I could be getting a lot more drive. The only downside to this work was my wrist… again :-(

7 rounds

I started off pretty good with the deadlifts and did them unbroken the first few rounds, but that didn’t last. But overall I was happy with the workout… but my jumps suck, I didn’t get close to 6ft. I blame it on being short ;-)