Wednesday, May 29 – Wendler DL/SP Week 1

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"The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.  Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end." – CFJ article "The Deadlift", by Coach Greg Glassman

Deadlift And Press

In this video
from the Crossfit.com vault coach Greg Glassman, creator of Crossfit,
talks about deadlift and why it's important for everyone to know.

Coach Mark Rippetoe presents an overview of the Press, or Shoulder Press, in this video from the Crossfit.com vault. For a bit lighter info from Coach Rip check out this blog of his top quotes.

1.  Shoulder and hip mobility work.

2.  Warmup:  DB Rows 3×12 superset with 3×10 resisted Reverse Hypers

3. Wendler 5/3/1 Deadlift and Shoulder Press, Week 1

Find 90% of current 1RM.  That is your new baseline weight.

  • 65% of that x5 reps
  • 75% of that x5 reps
  • 85% of that x5+ reps

4.  Gym WOD – "Lumberjack" 

Comments

  1. Tara Ross says:

    205# training DL Max
    135×5
    155×5
    175×5
    85# SP training max
    55×5
    65×5
    75×5
    (This was done on Tuesday prior to Big Clean Complex)
    Lumberjack 20
    30:20
    only 15 DL reps @185 back was sore from yesterday and had a hard time keeping it safe.
    Rest of he WOD RX’d
    False Grip pull-ups as part of goals/ skill work

  2. lindsay says:

    deadlift baseline 225
    65%x5
    75%x5
    85%x8
    press baseline 63
    65%x5
    75%x5
    85%x9

  3. Deadlift
    175×5 190×5 210×5
    Press
    65×5 75×5 85×3
    Lumberjack 31:20 Rx’d PR!

  4. DL
    295X5, 315X5, 345X5
    Press
    165X5, 175X3, 180X1
    Lumberjack 20 30:59

  5. Joel Barnett says:

    Deadlift Baseline 256#
    165 x 5
    190 x 5
    220 x11
    Press baseline108#
    70 x 5
    80 x5
    90 x 11
    Lumberjack 20 @ Women’s RX’d weights 29:07 PR!

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