5x3 Deadlifts
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Not sure why I was talked into doing heavy deadlifts before the Jack WOD but I did. Okay so a little competition perhaps... :). Anyhow I haven't done any heavy deads for awhile so was excited and a bit nervous too. I used to have a pretty good 1RM for my BW (374# @ 158 BW). I did some warmups and felt pretty good. So I started at 275. Increased weight 10 pounds each time. Things felt good. Last set at 315 felt very good, I think I could have definitely gone heavier. But considering that I haven't lifted heavy, I'm totally happy!
Jack WOD was scaled to 80# push presses, 35# kettlebell swings, and 20" box jumps. Did 11 rounds + 5 push presses. Gassed afterwards but pleased with the volume. Continuing to make progress... :)
Warmup: 500 jump rope, shoulder mobility stuff, CFWU x1 (mods - 45# OHS, ring dips), 135# x8 deadlifts, 225# x4 deadlifts
C/D: foam roller action
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About Me
- ginmtb
- "It's not who you are underneath, but your actions that define you."
Hopefully this blog will keep me and my friends motivated and will inspire others to get fit. Would love to have other workout partners but my crazy a$$ schedule (working out super late at night) doesn't really work for most if not all people.
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