h1

Please record 4×3 Deadlift and the Metcon scores here. Please see below for some deadlift precautions.

May 29, 2014

As we continue to tread cautiously where the deadlift is concerned, please make your jump from 5 rep load to 3 rep load NO GREATER THAN 5% for the first set.  

So, if you were pulling 185×5.  For 3 you should start at roughly 190-195 for the first set of 3, then evaluate on subsequent sets.  These are STILL touch and go reps.

Advertisements

14 comments

  1. DL- 170, 190×3
    Work- 8:08@140#


  2. 3×3 clean pulls for speed
    Get up on toes and shrugg
    225

    3×3 cleans from high hang for speed
    50-60%
    145

    3×3 clean DL at 225

    5rft
    5dl 225
    10 r/l/hop over bar
    Time 4:59rx
    Previous time 5:35rx


  3. Deadlifts 265, 275, 275, 265 = 3240
    WOD scaled to 195 5:40


  4. Dead lifts standard: 315×3, 325×3, 325×3, 325×3 = 3870 avg 322.5
    WOD: 6:41 RX last preformed 5/1/14 8:24 my knees were hurting pretty bad that day.


  5. 365 for all sets.

    WOD: 4:45 I think.. I screwed up and got flustered because I pulled 10 deadlifts on the first round thinking it was 10 and 10. Then saw everyone else on lunges and was like “WTF” nobody ever beats me on 10 deadlifts with weight.


  6. DL: 315, 315, 325, 325 = 3,840 (1 rm when I started was 275)
    WOD: 5:26rx


  7. DL; 180×3, 190×3, 200×3, 205×3 = 2325

    work: 6:21 rx’d – last time 6:44


  8. Deadline 195, 205,215,215 =2490
    WOD: 6:50 rx


  9. Thank you to all who record their scores. It is appreciated and will serve your fitness efforts well.


  10. DL 190×3, 195×6, 200×2

    Wod 5:29rx
    Last time was 7:02


  11. 385, 405 x 3= 4800 total
    WOD 6:50


  12. DL = 2,850 lbs. (230×3, 235×3, 240×3, 245×3).

    Work – 10:31


  13. DL: 12×265=3180#
    Work: 6:53 step over


  14. DL- 180×3, 185×3, 190×3, 195×3=2250 avg 187.5 up from last week avg 177.25 AND bonus –>195 WAS 1 RM …insert Jaclyn squeal…



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: