Sunday 04/26/09

Location: CHS
Time: 1:30 p.m.

Hang Power Clean
5-5-5-3-3-3

Rest several minutes

Complete 7 rounds of the following:
Deadlift, 225#/155#
Box Jumps, 24"/18"

A round consists of:
Perform as many deadlifts as possible in 15 seconds and rest for 45 seconds, and then perform as many box jumps as possible in 15 seconds and rest for 45 seconds (so each round takes a total of 2 minutes).

These 7 rounds come courtesy of CrossFit Football.

Finish with today's P-Chain move:
RDL (bilateral), 3 x 10

Notes
P-Chain = Posterior Chain, the muscles along your entire back side (back, hips, hamstrings, etc.) responsible for moving against gravity
RDL = Romanian Deadlift - click here for a good description and video. The video shows the bilateral version. Tuesday, we'll be doing the contralateral version - more on that later.
Posted by Phil

3 comments:

Phil said...

Hang Power Clean, 5-5-5-3-3-3:
155-5
165-5
175-5
185-3
195-3
205-3 (3 rep PR, any type of clean)

7 rounds:
Deadlifts: 10, 10, 10, 10, 11, 11, 11
Box Jumps: 9, 11, 12, 11, 12, 12, 12

Finished with RDLs, 135#, 3 x 10. I don't intend to try to increase weight with these, i.e., I might increase it, but it's not a goal. Great for my lack of flexibility.

April 26, 2009 at 11:14 PM
chris said...

Hang Power Clean
5 - 145#
5 - 155#
5 - 165#
3 - 175#
3 - 185#
3 - 195# (new PR any # of reps)

7 Rounds:

Deadlift: 5, 6, 7, 7, 7, 7, 7
Box Jump: 9, 10, 10, 10, 9, 11, 10

April 27, 2009 at 6:46 AM
Kiley said...

85, 95, 95, 100, 105, 110 (New PR)

7 rounds:
Dead lift (135#) 8,8,9,9,10,10,10
18" box jumps 6,6,7,6,7,7,7

April 27, 2009 at 8:23 AM

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