3 Sets of 10 Each of:
- Pull-up Retraction
- Barbell Overhead Shrugs
- Push-up Plus
- Posterior Capsule Stretch
5 Heavy Deadlifts (5 to 10 Pounds Heavier than Last Week)
Rest 4 Minutes
- 30 Pullups
- 50 Thrusters (45# / 35#)
- Row 1,000 Meters
Compare to 12/31.
36 thoughts on “Tuesday Workout: Deadlifts and Backwards Jackie”
WOD: 9:53 RX
WOD: 8:33 jpu, 5lb dumbbell thrusters
WOD: 8:05 (JPU, 15lb dumbbell thrusters)
WOD: 8:55 (JPUs)
WOD: 10:20ish (strict pullups on smith machine frame, 20lb dumbbells for thrusters). that was unspeakably bad.
104# dl, wod 11:01, 35# thrusters / green band jpu’s
10:53: 104# DL, 10 @ 35, but did the rest at 15, green band JPUs
WOD: 8:34 rx
145# DL, WOD 8:54. 1st 10 Pullups Reg, 20 Jumping (lats locked up), 45# thrusters x15, finished w/ 10# dumbbell when shoulder tweaked.
199 DL. 8:04 Rx.
DL – 182# In the words of my people, “Uff-da!”
WOD – 4:40 35#, blue band strict pullups. Only did 1/2 the WOD due to carpool duty, and it was still awful! I think I see a rest day in my future.
377#DL, 6:37 RX, New PR on consec. Pull Ups 30
you killed it today.
for Justin: http://www.paleobrands.com/
shipping is $22 to LA but $112 to cville. it doesnt go below $18 per meal including shipping…
or you can learn to make them all yourself. Then all you spend in cost of food and the (brief) time it takes to cook everything. I am willing to give lessons. Pretty sure Dave Jennings is, too.
For that price, it’d better be hot when it gets to my door.
I was talking to my wife the other day about you and she (half jokingly) offered to cook for you for a nominal fee. haha. I’ll add my name to the list of people willing to offer lessons though. Seriously.
DL: 187# (Same as last week, but definitely going up next week)
WOD: 7:51 (green band PUs because that’s what I did last time, and I improved my time by 3:12 — couldn’t count before when I wrote it on the board, at least, I think I did the math right… previously was 11:03…)
Very drastic improvement from December!!!
Thanks! I think this proves to me I’m not allowed to use the green band for PUs anymore. I did them all unbroken and basically flew through them.
Also can’t wait to DL 192# next week!
133# (light) DL
WOD: 9:53 (35# thrusters/accidental OHS, green band)
WOD: 7:41 Rx, died 400m into the row
DL: 374# x 5
Backwards Jackie as Rx’d
Cleans 3-3-3-1-1-1 (99-111-111-116-121-131)
WOD: 7:47 rx
WOD: 9:04 (strict chin-ups and subbed front squats for thrusters)
WOD: 8:00 Rx’d
WOD: 13:34 (green band pullups)
DL: 95 kg (~209#)
WOD: 11:34 Rx
DL: 133 (light but my 2nd week back at deadlifts)
WOD: 12:09 (green band, 25# thrusters)
WOD 7:34 rx
dl need to do the math
DL: 153 I believe
155# DL, 10:30 WOD (20 pullups, 10 jumping)