Deadlift
*reps will be determined by weight
155/110# or less – 8 reps
230/160# – 5 reps
280/190# – 3 reps
More than above – 1 rep
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes. If you need assistance, you can hold a post.
-If test was previously completed, you can work on upper level flexibility tests (wall squats, etc.)
*Flexibility previously maxed out
2 min samson stretch R
2 min samson stretch L
1 min lat roll R
1 min lat roll L
2 min calf LAX R
2 min calf LAX L
Deadlifts up to 290. I was at Purple II back in late Feb.
Flexibility. Held bottom squat for 5 mins.
Good to be back! 🙂
Deadlifts – I don’t feel I’m to a point of re-testing true 1RM, and my legs and back have been stiff lately so instead worked at some sets of 5 reps at a light-ish weight, with focus on form.
150 – 185 – 205 – 205 – 205
Flexibility – next level is black, gotta work up to 50% BW OHS hold, so I started working on those. Did 3 sets of 30s OHS hold
45 – 65 – 65
You bet I liked cherry picking! Kundalini yoga practice in disguise.
Deadlifts X8
55-70-80-90-100-110#
– Orange to Yellow 3
Flexibility
2” wall squat w 15# bar
2” wall squat w 35# bar
– stayed at Brown 1
Fun class, thanks Kevin (& Ms. Ingrid)!
I have no doubt that Cheryl enjoyed picking cherries. Great pic 🙂
Deadlifts up to 165# x 3 ran out of time
Flexibility
2” wall squat w stick and 35# bar to warm up
2” wall squat w 45# bar
Thanks Kevin!
Deadlifts
185 x 8
230 x 5
250 x 5
280 x 3
Blue ll to Blue lll
Flexibility
2” from wall with PVC pipe
2” from wall with 15#
Blue l to purple lll
Thanks Kevin
Deadlifts
(Stayed same)
210# – purple 2
Flexibility
(Stayed same)
– worked with #15 bar 2″ Line wall squat
Deadlift
155 x 8 reps
185 x 5 reps
230 x 5 reps
280 x 3 reps
2 min samson stretch R
2 min samson stretch L
1 min lat roll R
1 min lat roll L
2 min calf LAX R
2 min calf LAX L
Thanks Ingrid!
Lunch workout
6 rounds (30 min)
400m
50 jumping jacks
50 walking lunges.
Deadlift worked up to 330#. 10# pr.
Did not retest flexibility. Spent ten minutes doing flexibility.
Hang Power Clean + Push Jerk
3 HPC + 2 PJ Build up to a heavy set
45-65-85-95(f)#
Found it hard to get under the bar from the hang. Coordination was not my friend today.
2 rounds
45 Deadlift
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats *weight is something you could potentially do unbroken for OHS
13:02
Bar @ 35# (60%)
First round was steady and each movement was unbroken. That strategy went to hell second round. Small rest between movements and broke each movement into 2 sets.
Deadlift
155 x 8 reps
185 x 5 reps
230 x 5 reps
280 x 3 reps
290 1 rep
Grip strength needs work…
2 inch 45# wall squat * 10
Brown 2
Thanks Roxanne!
Deadlift
125 x 5
175 x 3
195 – 215 – 230 – 240# (same as before, brown)
Flexibility Test
Blue III (5 x 5311 squats at 6 inches w PVC)
Thanks Roxanne for the class (and bandaid) and congratulations Remi! Very exciting and we’ll done!
Deadlifts x 5
135-155-175-195-225
Deadlifts
85×8, 105×8, 125×5, 145×5, 165×5
Stretching and wall squats with PVC pipe
Deadlifts
225×5 – 280×3 – 300×1 – 320×1 – 330×1-375×1 – 385×1
Squat Endurance (bottom of squat hold) 45seconds, 40 seconds, 50 seconds