Lifting heavy

18
May

Lifting heavy

Deadlifts x12
3 sets building (start at 50%)

Try to stick with an overhand grip for every rep. It will be tough near the end of the sets, but it will help you with your grip strength/endurance.

6 rounds
200m Run
15 DB Front Rack Box Step-ups (24/20”)

It’s easy to make the runs the rest in any workout. Don’t do that today. Run hard, and catch your breath doing the step-ups. There’s no Rx weight, so choose one that you can do fairly comfortably. If we run out of a certain weight for DBs, grab a set of KBs. I want to see some fast times for this one!

Lift off

23 Responses

  1. Kelly B

    Mobility
    WU x 1 + 400m run

    Group WU + Mobility

    Deadlifts x12
    3 sets building (start at 50%)
    115-125-145#

    WOD: 6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (20” w/20#DBs)

    Time: 12:31

    Thanks Mario. Good job everyone!

  2. Greg D

    WUp

    Deadlifts x12
    3 sets building (start at 50%)
    #165 – 185 – 205 – 225 (Felt good had time added extra set)

    6 rounds
    200m Run
    15 DB Box Step-ups (20”) #20DB (found these hard on knees)
    Time 14:58

    Thanks Mario.

  3. MARK D

    MOB + Group WU & MOB

    Deadlifts x 12 – 1-Hand KB DLs
    3 sets building (start at 50%)
    70# x 1
    80# x 2 + 12 KB DLs

    WOD: 6 rounds
    200 m Run
    15 DB Box Step-ups (24” – 25# DBs)

    Time: 17:08

  4. Elba

    Mobility
    WU x 1 + 400m run

    Group WU + Mobility

    Deadlifts x12
    3 sets building (start at 50%)
    145-175-195lbs

    WOD: 6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (20” w/10lbsDBs)

    Time: 14:22

    Great job everyone, good class Mario!!

  5. Mario Arseneau

    1-Leg KB Deadlift x12 @ 40-45-50#

    WOD (20″, 2×25#) = 13:18

    E2M5R DB Press 10×25#

    OHS 3-3-3-3-3-3
    135-135-145-145-155-155#

    Jerk 3-3-3-3-3-3
    135-155-155-165-165-165#

  6. Francis Landry

    WU x 1 + 400m run

    Group WU + Mobility

    Deadlifts x12
    3 sets building (start at 50%)
    225-255-255

    WOD: 6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (20” w/20#DBs)

    Time: 15:21
    started with 30# first round and switch to 20#.

  7. Aubrey

    Mobility
    WU x 1 + 400m run

    Group WU + Mobility

    Deadlifts x12
    3 sets building (start at 50%)
    135, 145, 155

    WOD: 6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (20” w/20#DBs)

    Time: 15:56

    This was way tougher than advertised…lol. 35 humidex did not help…

  8. Amanda Beck

    Deadlifts x12
    3 sets

    Wu 85. 105.

    110 for the three sets

    Hook grip hurts and sucks

    6 rounds
    200m Run sub 250 row
    15 DB Front Rack Box Step-ups gray box 15# db

    Time
    16:24

  9. Mobility
    WU x 1 + Crossover Symmetry

    Group WU + Mobility

    Deadlifts x12
    3 sets building
    185# all 3 sets

    WOD: 6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (15# 20in Box)

    Time: 11:06

  10. shannon

    Deadlifts x12
    3 sets building (start at 50%)
    50lb – 60lb – 75lb

    6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (10lb Db)
    Had to scale down to 100m run the last 3 rounds
    16:55

  11. Marcel

    Deadlift x 12

    135-185-205-225

    WOD

    20″ box
    Started with 30# DB for two rounds then switched to 25#

    Time: 16:23 I think

    Fun sweaty workout with Chantal, Mandy, Shane & Cara.

  12. Shane Hayes

    Today was a good day! First workout in 44 days! It was awesome to get in and sweat with some buddies!!

    Mobility and Wu

    Wod
    6 rounds
    200m run
    15 front rack dB step ups (35# @20”) only used right arm.

    13:36

    Great workout!!

  13. Heather B

    Deadlifts 3 sets of 12

    115-120-125

    6 rounds
    200m run
    15 db box step ups (20″ box, 15# dumbbells)

    This was rough!
    19:00

  14. Remi

    Deadlifts x12
    3 sets building (start at 50%)
    85# 105# 125#

    6 rounds
    200m Run
    15 DB Front Rack Box Step-ups (24/20”)

    20# KB/ 20″ box
    13:48

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