Weightlifting Wednesday!
Deadlift
5 Sets x 5 Reps
3 Rounds (not for time)
10 Dumbbell Box Step-Ups
20 Romanian Deadlifts (45/35#)
:30 Plank Rotation (Top of Push-up/Left Arm Down/Right Arm Down)
Box Brief
Free Class Thursday is tomorrow! Bring a buddy for a fun team workout!!
WLW – 225/255/265/275/285
Cash out – 35# DBs
WLW: deadlifts 5×5
145,165,175,185,200pr boom
DLs: 145, 165, 185, 195, 205
EMOM 20
Min 1: :40 DUs (40-60 per round)
Min 2: 15 kb swings @ 45#
Min 3: Row 150m
Min 4: 15 box jumps
WLW – (Deadlift 5 Sets x 5 Reps): 295# across
Cash out – 15# DBs, shotty on planks
WLW 3-position pause clean DL
185-205-225-245-275
Cash out 50# DBs 20”
Strict hspu 3 rounds: 2-2-1-1-1
WLW – 275-365#
WlW 305 across
50 db
WLW- 215/235/255/275/285
WLW: 145-205
WLW: 135-245#
35# DB
5×5 DL – Built to 385
Cash out – 50# DBs
5×5 DL 85-125, could have gone heavier
10# DB
Also… thats a 20# PR on my DL, woo!
5×5 DL – Built to 325
Cash out – 35# DBs
5×5 185/225/245/275/295
Great working with Noah today too.
New bikes are super slick, all the fitness!
WLW – 135-235PR
Passed my one rep DL max of 205 from August 2016
Cash out – 25# DBs
DL 5×5 225-295
cash out – 20#
WLW:#205,235,275,295,305
Cash Out:#35
WLW
135# x 5
245#-305# PR
WLW
135# – 285#
Cash out
The gobbler : 201Rx
#85-#125
Wlw: 315 across
35# dB. Right knee sore
135-205# back at BSC again. Also, it’s hard deadlifting when you can’t drop it, have to use the men’s bar, and don’t have tape/chalk.
Did the cash out but read it wrong and did 20 step ups and 10 RDLs. 🍑🍑🍑
WLW- 5×5 bench 55-90lbs
Cashout- 5 rnd 1:00 bike/1:00 plank
235 5X5. One 245 but bad form so I stuck to 235. Need to bend my legs more.
35#D/B @24inch box
155-205
Grip was dead from butterfly practice with Sadie 🤷🏻♀️
WLW:
105# – 145# x5