Tag Archives: Deadlift

Core Work then Deadlifts and Bike

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4 sets of

  • 10 x Dynamic Planks
  • 10 x Alternating Side Planks on Forearms
  • 10 x Stability Ball Glute Bridges
  • Repeat for 2 rounds

Then 5 rounds

  • 5 x Deadlift @ 75%

Then for time

  • Bike 1km

Results: DL @225lbs. Got a new CyclOps Wind indoor trainer for my bike so testing that out. Started with 2k but didn’t time it. Finished the 1km in 2:29, averaged around 23km/hr. Next time will try with my bike shoes and see if those improve my time.

Cleans then DT (scaled)

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3 rounds

  • 3 x Clean Liftoff to Knees
  • 3 x Clean Pull to Waist
  • 3 x Hang Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Work up to a heavy couplet.

Then 5 rounds for time (DT Hero WOD, Rx for men is 155lbs)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Push Press @ 95lbs

Results: Cleans 95-115-125-135-145-155lbs. Hips were really tight so had trouble getting under the bar. Metcon 8:09. Last time, in May of 2019 completed in 8:45. Probably time to increase the weight to 105lbs (ladies Rx weight).

Pullups and Pushups Complexes then Deadlifts and Burpees

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4 sets of the following Complex

  • 5 x Pushup
  • 3 x Archer Pushup per Side
  • 3 x Single Hand Raised Pushups per Side
  • Rest 20 seconds
  • 2 x Strict Supinated Pullups with Shoulder Width Grip
  • 2 x Strict Supinated Pullups with Narrow Width Grip
  • 2 x Strict Pronated Group Pullups with Shoulder Width Grip
  • Rest 2 minutes

EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)

  • 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
  • etc.

Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).

Cleans, Pushups, Deadlifts and V-Ups

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean
  • 3 x Front Squats

Then every 2 minutes for 10 minutes

  • 3 x Hang Squat Cleans

Then AMRAP in 12 minutes

  • 9 x Power Clean @ 115lbs
  • 12 x Ring Pushups
  • 15 x Deadlifts @ 115lbs
  • 18 x V-Ups

Results: Cleans 115-125-135-145-115lbs. Metcon 3 rounds plus 31 reps.

Deadlifts then Row, HSPU, Strict Press and Push Press

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Every 3 minutes for 15 minutes

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 to 5 – 5 x Deadlifts @ 85%

Then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max reps Handstand Pushups in remaining time, break as needed

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Strict Press @ 110lbs

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Push Press @ 110lbs

Results: Deadlifts – 195-225-245lbs. Metcon 18-14-18 reps.