Deadlift strength work + WOD

Buy in: Deadlifts: 5 x 65% of max (235lbs); 5 x 75% of max (275lbs); max reps of 85% (310lbs) of max (managed 6 lifts).

WOD:

21 Deadlifts 225 lbs/155 lbs
4 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

15 Deadlifts 225/155 lbs
3 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

9 Deadlifts 225/155 lbs
2 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

Time: 22:49

Strength day

Worked out at Primal Athletics today:

• 5x4 backsquats (185lbs)
• 5x5 strict pull-ups
• 1x5 deadlifts (275lbs)
• 5x5 shoulder presses (75lbs)

Strength work and sumo/rings

WOD:

Strength

• Hanging Clean 3 sets of 3 reps
• Clean 3 sets of 2 reps

Rest a few minutes

• 7 Sumo Deadlift HighPulls 115 lbs/ 75 lbs
• 7 Ring Dips
• 7 Rounds

Time = 7:47 lifting at 105lbs

Friday cleaning

Today's WOD:

Strength

• 3 sets of 3 reps: Press
• 3 sets of 3 reps: Push Press

I did the presses at 95 and 105 lbs; the push presses at 135 lbs (I think).

Rest a few minutes, followed by five rounds of:

• 10 x Power Cleans 175 lbs/110 lbs
• 10 x Burpees

I lifted at 145lbs; time was 11:26 which made me happy.

Strength work and a twist on "Blackjack"

WOD:

• Back Squat - 3 sets of 5 reps @ 85% of 1 rep max
• Press - 3 sets of 5 reps @ 80% 1 rep max

"BLACKJACK"

• 20 jumping squats - 1 jumping pull up
• 19 jumping squats - 2 jumping pull ups
• 18 jumping squats - 3 jumping pull ups
• 17 jumping squats - 4 jumping pull ups
• etc...

Time = 14:57.