Saturday, April 4, 2009

DEADLIFT 1RM

warm up
250m sprint row
1-3-1 pyramid as fast as possible:
- ring dip
- 24kg full kb swing
- abmat sit up
pvc x 12:
- straight leg deadlift
- front squat
- ohs
- back squat
- deadlift

workout
deadlift
warm up 5 x 3
work set 10 x 1 for 1RM

5 comments:

  1. CrossFit JAX04 April, 2009 07:52

    dustin. 168. 270
    turbo j. 155. 375pr
    jv. 117. 275
    christian. 150. 330pr
    cav. 163. 265pr
    guy. 175. 325pr
    rey. 217. 400pr
    beegees. 204. 285pr
    steve d. 160. 305
    russ. 159. 325

    ReplyDelete
  2. Darrell04 April, 2009 13:28

    165.405pr

    ReplyDelete
  3. Darrell04 April, 2009 16:23

    Thanks for advice on developing flexibility for rack position...it's more encuoraging to hear from someone who has had the same problem. Question: aren't ALL kettlebell swings full ROM(over head/head through "window")?

    ReplyDelete
  4. CrossFit JAX05 April, 2009 11:01

    no sweat, darrell.

    there are a handful of ways to swing the 'ole kb. the 2 ways we swing them here are either russian or american, my comrade.

    russian - swing anywhere between eye level to 45 degrees in relation to eye level and full extension over head.

    american - full extension over head

    ReplyDelete
  5. Darrell05 April, 2009 13:12

    Thanks for the clarificatoin...I've learned something new.

    ReplyDelete

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