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General Fitness 11.15.14


General Fitness 11.15.14

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Prep Work
Team Stretch

If you were here for our last dead lift cycle we will be testing this today
Dead lift
5,5,3,3 Then
Max Reps at previous 3 rep max  click here (Should be about 80-85% of your old 1RM)
Remember quality of lift will be more important then number of total reps.

As a rule of thumb for this have a lifting partner judge and count your reps for you. Be a good partner, If the lifter has a rep where their form starts to become “Iffy” Let them know. If they do that again have them terminate the set.

If you were not here for the last cycle please complete the following
Dead lift

DB KB Diggers
DB KB Push press
This weight should be something you can move very quickly

Cool Down
Post results

8 Responses

  1. Jim

    Today was a good day for me, improved on my Dead Lift 315# x 6, a month ago it was only 2 reps. For the Digger / Presses I used 35# KB’s took me 4:59, maybe should have attempted the 44#’s?

  2. Tiffany Carley

    I think I had a good day
    Deadlift #295 x 4 which is one more than last time.
    Wod with #26 kbs. time was 4:50. I should’ve pushed a little harder and got it under 4, but I felt like I flew through it. I was happy 🙂

  3. Irina

    Missed the DL cycle so I just build up to a new 1RM for a 5#PR at 260.
    WOD used 26s and finished in 3:45. I pushed this one. Loved working out on a Saturday.

  4. Dead Lift, did 275×5, 315×5, 365×3, 385×3, max reps @405 for 6 reps was going to try the 7th and on the way down my back didn’t have it so just let it go. 3+ reps from when we started the cycle. happy with that.

    WOD skipped


  5. Trish

    Couldn’t remember what i did for deadlifts before but not really sure I was there that day. So i worked up to what felt right.
    didn’t think that was to bad for the day.
    WOD-5:37 used the pink KBs. Almost too easy but still struggled. Good way to end a long week. Got in 6 days this week!!! 🙂

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