03 June 09
Wednesday
Warm-up
Deadlift progression up to first working set.
WOD
Deadlift
5,3,1 reps (go for Pr on last set)
rest 3 minutes
For time
4 Rounds
25 Double Unders
25 **Deadlift with two dumbbells** (55lbs men/women 35lbs)
25 Wall ball
** Dumbbells must completely touch the ground on each rep**
Finish with 10 minutes of stretching
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June
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- 01 July 09WednesdayWarm-up3 rounds15 Double Unders...
- 30 June 09TuesdayWarm-up500 meter row3 rounds5 to ...
- 29 June 09MondayWarm-up3 rounds25 push ups25 sit-u...
- 27 June 09SaturdayWarm-upDot Drill3 rounds5-10 L-s...
- 26 June 09FridayWarm-up500 meter row3 rounds25 pus...
- 25 June 09ThursdayWODWeighted Dead Hang Pull-ups5 ...
- Last DayI would ask that the normal readers of thi...
- 23 June 09TuesdayWODShoulder Press5 reps, 4 reps, ...
- 22 June 09MondayWarm-up30 x Double undersPVC Pipe ...
- 20 June 09SaturdayWODComplete as many rounds as po...
- 19 June 09FridayWarm-up3 rounds1 15 foot rope clim...
- 18 June 09ThursdayWarm-up400 meter jog3 rounds25 p...
- 17 June 09WednesdayWarm-upDOT Drill3 rounds10 x L-...
- 16 June 09TuesdayWarm-up3 rounds10 x burpees10 x s...
- 15 June 09MondayWarm-upPVC Olympic Lifting drills3...
- 13 June 09SaturdayWarm-upDot Drill3 Rounds15 Box J...
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- 11 June 09ThursdayPractice the following:Chest Bar...
- 10 June 09WednesdayWODBig 21 LovePower Clean: Star...
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- 06 June 09FridayWODFor Time:30 Muscle-up
- 05 June 09FridayWarm-up30 Double Unders3 rounds25 ...
- 04 June 09ThursdayWarm-up100 AB Mat sit-ups for ti...
- 03 June 09WednesdayWarm-upDeadlift progression up ...
- 02 June 09TuesdayWarm-up500 meter row3 rounds25 Pu...
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June
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6 comments:
Yay Deadlifts!! A great WOD to teach before my surgery, my favorite move in lifting. Hope to see some good PRs tomorrow.
-GNC
I didn't know that you were having surgery. Take care. wishing you a fast recovery :)
Angela
Deadlift 365
WOD: 12:09
MP
Hi Mike...there is much debate on singles to double unders and rope climbs to pull-ups. I thought DU to singles was 4 to 1 however, a.m. class did 3 to 1. Could you please verify on both and I will write permanent note on blackboard.
Thank you
New P.R. on Deadlift 1 Rep 260
Katie
Sorry once again did math wrong...actual PR for deadlift #265
Katie
Katie, Great work on the Deadlift. Here's what I found with regards to your questions. I have never seen an official number of pullups that equals a 15 ft rope climb, but I have found 5 chest to bar pull-ups work fairly well. Hope the following info helps, if you have any other questions let me know. MP
What's the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.
Substitute for muscle-up?
Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.
I don't have rings, or can't do ring dips.
Do 3 regular parallel bar dips for every ring dip prescribed.
I can't do double-unders, or I don't have a jumprope.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
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