Deadlifts, Push Press, Weighted Pull Ups & OH Walking Lunges

A. Deadlift cluster. 1.1.1 - build to a tough set, drop each rep
- 120, 140, 160, 170. Back rounded on the 3rd rep at 170kg so called it a day.

B1. Push press @20X0, 2-3 reps x 5 sets, 2 min rest
- 80(3), 85(3), 87.5(3), 90(3), 92.5(3)

B2. Weighted pronated grip pull ups @20X0, 2-3 reps x 5 sets, 2 min rest
- 10(3), 10(3), 10(3), 15(3), 15(3)

C. OH barbell walking lunges, 6/leg x 5 sets, 2 min rest
- 40(12), 50(12), 55(12), 55(12), 60(12)

The gyms a lonely place on a Sunday night

First Day Back in the Gym

AM

Conditioning
DWF Qualifier WOD 2
For time:
100 Double unders
15 Deadlift - 120kg
3 Handstand push ups
Run 200m
75 Double unders
10 Deadlift
6 HSPU
Run 200m
50 Double unders
5 Deadlift
9 HSPU
Run 200m

8:08 Rxd

BB Gymnastics
Shankle Complex
40
50
60
70
80

Hang Clean
80
85
90
100
110
112.5 PB

PM
Conditioning
For time:
10-8-6-4-2
Muscle ups
Box jump - 40"

6:54 Rxd

15/06/12 - Split Jerks, Deadlifts

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

60, 70, 75, 80, 85, 87.5, 90kg

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

90kg

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

16, 20kgx4 - had to use KB's as we don't have any DB's in the gym.

Conditioning
12 minute AMRAP of:
15 KBS 32kg
50m Sled Drag - 70kg
15 Wall Balls - 9kg
50m Sled Drag - 70kg

3 rnds

Torrential rain made this more difficult, gripping the kettlebell with wet hands was hard!