Archive for May 3, 2012

Friday 20120504 Open Workout

Posted: May 3, 2012 by totactfit01 in Uncategorized


Set Deadlift 3RM

Video courtesy of Mobility WOD. 
Load sequencing. 
Notice the body position Kelly goes over.Prioritize the spine first, squeeze butt as you push it back to lad the hamstrings.  If your flexability doesn’t allow you to get set up while keeping a neutral spine, re-tension on your hamstrings prior to a pull.
Take you first few warmup sets to feel this postion out.
More flexability in the posterior chain = stronger deadlift capability.

After set up, do sets of 7,5,5,3,3,3 … increasing weight every set.

Post heaviest successful 3R set to comments/


7 DL @ 85% 3RM

15 Box Jumps 24/20

5 DL @ 85% 3RM

15 Box Jumps 24/20

3 DL @ 85% 3RM

15 Box Jumps 24/20

10 Minute Cut-off 

Extra Credit – 10 Max Broad Jumps


Post time/thoughts to comments/

Cash Out:

Hamstring Floss w/Band

Video once again courtesey of Mobility WOD