Thursday 08/08/13

Deadlift
5-5-5


Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.

Two other notes:
  1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
  2. Be sure to stand up fully from the power clean before beginning your front squat.
Compare to 10/01/12.

Finale: 2 minutes per leg in the flamingo stretch (one hip up on a box).

3 comments:

AndyB said...

Deadlift
5-5-5 *335 x 5*

Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck
*95# ... same as last time I did this ... felt too good ... 115# is goal for next time*

Tyler Holm said...

Deadlift
5-5-5

325x5
335x5
355x5 Meant to do 345. Oops. Happy mistake!

Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

20 x 125# (Thought I was doing 105#. Apparently I couldn't add tonight)

Need to go heavier next time. 135# or 145#

Finale: 2 minutes per leg in the flamingo stretch (one hip up on a box).

Mrs. G. said...

Dead lift 5-5-5
Warm 33-5, 83-5
Working 103-5, 123-5, 143-5

Every 30 seconds for 10 minutes
1 power clean
1 front squat
1 push press
1 back squat
1 push press from back

I completed all 20 rounds...I went really light...only 33 # bar.

 
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