Friday, January 6, 2017

STRENGTH

Deadlift 5×5, ascending

This is STRENGTH work. With an appropriate amount of warm up reps, and at least 2-3 minutes of rest between working sets, this should take a MINIMUM of 30 minutes. If you are “done” in less than 20 minutes, there was not enough time spent on getting stronger.


CONDITIONING

From CrossFit.com – March 31, 2015
https://www.crossfit.com/workout/2015/03/31#/comments

Complete as many rounds as possible in 5 minutes of:
3 deadlifts, 275/185
7 push presses, 115/75

*Use two bars for this workout; no racks.

RX:
As written.

INTERMEDIATE:
Deadlifts@225/155
Push presses@95/65

SCALED:
Deadlifts@185/135
Push presses@75/55

BEGINNER:
Kettlebell/dumbbell deadlifts*, weight scaled as needed
Dumbbell push press, weight scaled as needed
*Page 30 – https://www.slideshare.net/mobile/jgonzalezborda/tsatsouline-pavel-enter-the-kettlebell-strength-secret-of-the-soviet-supermen

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