Tag Archives: deadlift

WOD 20140110

Warm-Up
1000 m Row
2 Times the following:
15 Squats
15 Hindu Push-ups
15 Knee Hugs
15 Back Extension
15 Front Rolling Bridge
15 Back Rolling Bridge
Workout
Squat 3 x 5
20-40-70-92,5
3 X 90 x 5
Shoulder Press 3 x 5
20-30-40-45
3 X 47,5 x 5
Deadlift 1 x 5
60-80-120-135
3 X 137,5 x 5
Chin-Ups 3 x 5
5 x BW
3 X 5 Kg x 5
Advertisements

WOD 20140106

Weightlifting / Starting Strength

Warm-Up

500 m Row

3 Times the following:

15 Squats

15 Diamond Push-ups

15 Knee Hugs

15 Back Extension

15 Front Rolling Bridge

15 Back Rolling Bridge

Workout

Squat 3 x 5

Shoulder Press 3 x 5

Deadlift 1 x 5

Chin-Ups 3 x 5

WOD 20140103

Weightlifting ( Starting Strength )

Front Squat 3 x 5

Warm-up:
5 x 20 Kg
5 x 30 Kg
3 x 50 Kg
2 x 65 Kg
Work Sets:
5 x 65 Kg
5 x 70 Kg
5 x 70 Kg

Bench Press 3 x 5

Warm-up:
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
Work Sets: 
5 x 65 Kg
5 x 70 Kg
5 x 75 Kg

Deadlift 1 x 5

Warm-up:
5 x 60 Kg
5 x 85 Kg
3 x 100 Kg
2 x 120 Kg
Work Set:

5 x 130 Kg
Finished with 30 Kipping(-ish) Pull-ups

WOD 20131223

Location: SATS Signalfabriken (Sundbyberg)

Row 5 km: 21:44
3 x 1 minute handstand hold 2 min rest
5 x 15 s L-hold with :45 Rest

3 x 5 Back Squat: 85 Kg +90 Kg +90 Kg (x4)
3 x 5 Push Press: 50 Kg + 55 Kg + 55 Kg
1 x 5 Deadlift: 115 Kg

Continue reading WOD 20131223