Lift:
Deadlift
10 sets of 2 - 65%
45 sec rest between sets
45 sec rest between sets
Focus: Speed out of the bottom - Explosiveness
WOD:
"Fire"
5 Rds
5 Deadlifts 80% of 1 RM
5 HSPU
(Last completed 6/30/10)
HSPU - If Plates, Rings or Parallettes are an option, get some.
Posts
20 comments:
I HATE DEADLIFTS !!!!!!!!!!!!!!
Looks like an "open gym" day today.
Waaaaaaaa
Where's atlee when you need em
He's in Belize & forgot to take me.
Screw it - I'll be in tomorrow instead.
Dont you punk out Diggs!!
did this ishhh @6:30. Backs nice and lose at the butt crack o'dawn : )
WOD
195 deads and hspu's
5:36.
Thanks for the breathing tips Nick. Lucky for you Im such a morning person :)
Awesome job this morning guys.
Fire is right!
335 deads, HSPU 45lb plate w Abmat
6:09.
Great job 9:30
Pryia, sorry about the slight "Breeze"!
paul paul paul
nuff said.
I just HAD to hit a PR of 350 in DL recently, didn't I?!?!?! Grrr...
See ya's tonight in EHT.
Lift 165 lbs, WOD: 185 lbs, 24"box, 2 red plates: 5:07, missed ya this morning Chris, good w/e all, see yas Monday!
WOD - Slightly over 6
Deads - 335
HSPU - 45s w/no ab mat
Who knew 20lbs and a few inches could make such a difference. Wow.
6:30 crew was solid. Pretty sure the early morning hour cost us all at least a minute. Well, not really, but ...
And, Steve - still can't get over that row -- killer, man. Congrats.
195 lb DL and Rx'd HSPU - 7:37
Holy crap Nikki, you are a beast. Great job nooners.
don't have time to make it in today so i'm going to have to drag my ass out of bed tomorrow morning to make it in. i figure if i say on here that i'm going tomorrow i have to show up. :) think I may do this one tomorrow in open gym so i can work on my hspu's.
Lift: 170
WOD: 220 w/ 2 blue bands on the HSPU.... 5:32
Fun time at Noon today! That heavy WOD was followed up with a much needed massage! Ahhhhhh... shoulders and back are feeling nice and loose!
Cool Mary! I look forward to seeing your bright smiling face and early on Saturday morning! If it is a team w/o ... forget open gym and be my partner! :)
Great job 9:30! Sorry for scaring ya that 2nd round, Nick! Holy backbend! LOL =)
Lift: 115
WOD: 4:10, 140lbs, red band free-standing set up.
Lots of range of motion and core stability to tackle like that. Crazy fun!
Lift 225
WOD: 275Lb, 45's w/ no ab mat.
time was 4ish...4:20 i think.
Kevin M and Steve M took all the weight!
I have to find a way to do HSPU without taking a layer of skin of the top of my head!!!
Great job 6:30am.
PS, I am getting a little nervous that Nikki is going to be deadlifting more then me soon!
Good lifting 4:30! Wow early bloggers-you guys are strong!
LIFT 145
WOD 165 (calculator computed 180 but it felt heavy today) 2 red band apparatus: 4:10
Good energy, great times....have a fun weekend all!
Lift: 150
WOD: 4:22 190lbs. 1abmat+10lb plate
Great job 4:30!
Lift: 275lb
WOD: 345/ 25lb plates to floor 4:06
What a crazy workout, there was only 5 of us at 630am I think and we still almost ran out of slammers, strong group
Lift: 175 lb
WOD: 210 lb
7 HSPU on 24 inch box + 35 lb plate w/ head to floor in 7:29. I know I should be on the wall, working on my fear lol
I did it again!!! Ok... someone punch me in the face the next time I walk in to OTG @ 6:30pm on a Friday... DAMMIT!!!
Thanks Nick for making the exception for me... I got approx 5mins to warm up and then we were in it.
My max is 350, so WOD was at 280.
Time was 5:45ish... I was a little loopy coming out of the HSPU and didnt take note of the time. Good WOD though!
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