WOD
Dead-lift 5x3
Work up to 92.5% of your 1RM over 5 sets, using the following percentages:
62.5% - 70% - 77.5% - 85% - 92.5%
followed by,
10-9-8-7-6-5-4-3-2-1 reps for time of:
Back Squat (full depth)
Press
Dead-lift
The weight used for this workout will be 65% of the weight you used for this past Wednesday's front squat workout. The most that can be used will be 88 (about 65% of 132) for the guys and 63 pounds (about 65% of 93) for the gals.
The cut-off is 10 minutes
Post dead-lift weights and met-con time to comments.
Kelly Starrett - Mid-line Stability, Part I (parts 2 thru 10 will be placed in the videos of interest section)
Megan
good luck to everyone at the next level games, and best wishes to Brady, Jen, and Jeff, and all the participants at the Buddy Walk!
tough day. 418x3 DL, DNF metcon (rrrrgh!).
I came in at 8 and did deadlifts and then left. They felt way better today than usual!
Good luck to everyone at the NL Games.
-I won the pro level with a time of 2 minutes overall ($500 winner)
-Jon Day got second in the pro level with a time of 2:16 (a eco-drive citizen watch)
-Addi won the pro level, female division (got screwed and won nothing, stupid)
-Ben Mason won the male amateur division ($500)
-Crystal got second in her age group, amateur (won a vip lounge party)
-Shelley got second in her age group, amateur (won an hour massage)
-BChrist got second in his age group, amateur (won a vip lounge party)
-Greg (pro), Jess, and Kelli did really well in their age groups.
There was even a small side event of power cleaning four different weights, 132/140something/150something/159 that Jon, Ben, and myself took part in for fun. Addi gave it a try, at the men's weights, and succeeded with a power clean pr of 159. Ha.
It was a lot of fun and they were really nice people. This was their first time doing this and promised that next year would be bigger and better. Hopefully more of you will come.