Friday Workout: Deadlift & Sprints

Please note the awful traffic situation on Friday and allow for extra travel time.

Please remember that we have NO 6:15PM and NO 7PM classes on Friday.

Strength

Work to a heavy 3 rep max deadlift.

Work to three sets of max rep pullups (strict).

WOD

Do park sprints (~40 meters) in the practice field from asphalt to little hill thing.

10 Sprints, on the Minute.

32 thoughts on “Friday Workout: Deadlift & Sprints

  1. I must live under a rock… why the awful traffic situation?

    1. OBAMA!!!!

      1. Obama is going to work out at our box?! 😉 Now THAT, I’d like to see.

      2. Yeah I am thinking that would be kinda comical!
        Sounds like a fun traffic situation! yay

  2. we should do sprints on the map’s pink roads and see what happens

  3. DL: 243# (PR)
    PUs: 2 (PR), 2, 3 (PR)

    1. Peeeeeeeeeeeeeeeeeeeeeeeeeeee Rrrrrrrrrrrrrrrrrrrrrrrrrrr za all over the place!!!

      nice work!!!!!

  4. DL: 148#
    PUs: did 3 without a band!! haven’t been able to do this since I was 15.

  5. DL: 221-265-287
    pu: 20-7-5

    probably PRs but can’t say for sure

  6. dl: 177#
    pu: 4,4,2

  7. deadlifts: up to 265#
    pull-ups: 14 overhand, 11 chin-up, 4 finger grip
    fun sprints too!

  8. DL: 133
    Pullups: 4 (PR), 3, 2 (all underhand)

  9. dl: 199#
    max strict ring dips: 2(pr),2,1
    (not so much)max strict pullups: 3,4,3

    1. rebound chest bumps FTW

  10. deads: 321 blue belt of power!

    pullups: 19 – 13-11

    1. you wore a belt?

    2. not just any belt

  11. Gretchen Kittelberger October 29, 2010 — 6:36 pm

    No DL

    Pull-ups: 16, 12, 10

  12. DL: 209#
    subbed ring dips for PUs: 2 (PR!), 2, 1
    sprints in my new Brooks Green Silence shoes! Funsies.

  13. DL: sub muscle up practice
    PU: 18(strict), 11(chins)
    sprints – completed.

  14. DL 187#
    PU 2 – 0.9 – 0 (Reverse Grip)… PR FTW!!!
    Sprints against Lex… fail

    Also, bicycle kick to complete PUs is clearly the way to go 😛

    1. you rock dude!!!

    2. Nice work on the pull-ups! If you want tips on bicycle kick PU form, come talk to me. 🙂

  15. DL: 121# (working on form)
    PU: subbed ring rows since I can’t do 1 🙁

    1. I call it a ‘flex up’. 😀

  16. DL: 133, 155, 155
    PU: 1, 1, 1

  17. No Friday workout

    Saturday Oly Work

    Power Snatch 5-5-5-5-5 w/ 70 sec rest. Focused more on form and less on loads. Done @ 90#, 100#x4

    Jenn finished her first week of on ramp and still going strong.

  18. Saturday Oly Lifting:

    3 position snatch (medium): 77#
    behind neck split jerk (heavy): 133# (3 fails at 143#, turns out it’s all in m y head. Still.)

  19. DL: 133#
    Push up: 1, 1/2, 0 🙁 Those were stinky on my part

    Sprints were fun! Love all of running

  20. Friday: @ AFC
    DL: 185#
    Pullups: 3 (parallel grip)
    No running

    Oly:
    3 pos snatch: 57#
    Behind the neck split jerk: 111#

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