This week we are starting our Power to the People deadlift cycle. We will be deadlifting twice a week for the next 6 weeks. This deadlift cycle is the beginning of our ski-prep. The hip, the primary driver of the deadlift, is the strongest joint in your body. The hip also is the driver of alpine, telemark and cross-country skiing and snow boarding. Deadlifting strengthens your hips and posterior chain like to no other lift. A strong posterior chain will help you ski longer and faster. Who's ready for a 30,000ft vertical day?
Power to the People Deadlift Day 1
If you don't have a recent (less than 3 months) max effort deadlift, you will establish your 1 rep max today.
Set 1 = 5 reps @ 35% of 1 Rep Max
Set 2 = 5 reps @ 40% of 1 RM
Set 3 = 5 reps @ 50% of 1 RM
Set 4 = 5 reps @ 60% of 1 RM
Set 5 = 5 reps @ 90% of set 4
as many rounds and reps as possible in 10 mins of:
5 Thrusters, 95/65 lbs
5 Chest-to-bar Pull-ups
adding 5 reps to each exercise each round.
This workout is from the CrossFit main-site Sep 13, 2015.
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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