Friday 9.10.10


How this guy is not in the hospital I'll never know. Although by now, maybe he is. Worst technique ever!

Today will round out our emphasis on the "slow lifts" and our ability to maintain mid-line stabilization while we do them. Hopefully you have gotten sick of the coaches repeating it to you while you lift and it has become second nature to maintain the neutral spine and tight core while lifting AND lowering the bar.

SWOD:
Deadlift 3, 3, 3, 3, 3

Metcon:
AMRAP in 10:00 of:
- 3 Power Cleans (135/85)
- 6 Hollow Rocks
- 9 Push Ups

WOD Tips:

For the deadlift, you may use a regular or sumo stance. You will do sets of 3, adding weight each set until a set of 3 with good form is no longer possible. Do not drop the bar in between reps, but do start each rep from a dead stop making sure to reset your form and grip if necessary. Bouncing the bar off the ground is not a deadlift, and dropping the bar each rep is three singles, not a set of three.

For the metcon, the weight should be heavy since there are only 3 power cleans per round. On the hollow rocks, really focus on setting your hollow position, and then maintaining a rick-solid core throughout the movement. If hollow rocks hurt your back too much, do a hollow rock hold for :20 per round instead. The push ups should be full range of motion. Do not go to your knees! Instead, incline your body on a box similar object. This will force you to maintain a good plank position and allow for full range of motion with the arms.


Post weights and rounds completed to the comments section! bc


15 comments:

  1. 105 3rm for deadlift
    7 rounds + 7 pushups.......

    ReplyDelete
  2. deadlift 105 3rm
    wod: 7 rounds + 8 pushups
    whoohoo! what a way to start a friday....

    ReplyDelete
  3. Very good job everyone this morning. Lots of good improvements in technique in deadlifts and cleans. And it was great to see many of you try the sumo deadlifts! Lots of straight backs and thanksgiving bellies!

    But because she begged, and she didnt come in this AM with attitude, and because she hit a 3 RM on sumo deads at 205# (5# higher than here 1 RM at regular deads), Steffanie is "Member of the Day!"

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  4. Swod: sumo deadlift 205x3 pr! (and 5 lbs over my previous 1 rm)
    Metcon: 10 rds + 3 power cleans, rx'd

    Thanks amers for all the cheers and high fives for my deadlift pr! And congrats to Mennen for hitting 205 and pr-ing with me!! Great workout today and a perfect way to start the weekend :)

    ReplyDelete
  5. Really Craig? Because I begged?? Gee, thanks! :)

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  6. Dead lift 95lbs
    Metcon 8 rounds at 65lbs


    My back is on the mend!!!!! Happy day!

    ReplyDelete
  7. SWOD: 185 x 1 (Sumo deadlift)
    Metcon: 9 2/3 rounds

    Yay to Steffanie for PR with the Sumo. I really liked trying the sumo technique. Happy friday everyone. :)

    ReplyDelete
  8. Couldn't make the workout this am, so did my own
    Started out to walk 2 1/2 miles but ended up doing:

    Speed walk 400 meters
    10 squats
    Speed walk 400 meters
    10 push ups
    Speed walk 400 meters
    10 long jumps
    Speed walk 400 meters
    10 push ups
    Speed walk 400 meters
    10 squats
    Speed walk 400 meters
    10 push ups
    Speed walk 400 meters
    10 long jumps
    Speed walk 400 meters
    10 push ups
    Speed walk 400 meters
    10 squats
    Speed walk 400 meters
    10 push ups
    Speed walk 400 meters
    10 long jumps
    Speed walk 400 meters
    10 push ups
    Speed walk 400 meters
    10 squats

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  9. SWOD 225X3275X3295X3 305X3 315X2 315X2 305X3 SUMO DL

    METCON RX X10RNDS X 3 PWER CLNS

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  10. SWOD: Tried Sumo Style first time.
    135,185,185,225,235

    Metcon: 11rds@95# + Cleans

    ReplyDelete
  11. SWOD- 3RM 200lbs

    Metcon as rxd 8 rounds + 3 pwr cleans

    ReplyDelete
  12. SWOD: DL 175# x3

    Metcon: 7 rounds + 4 push-ups (75# clean)

    ReplyDelete