18.4 Deadlift, Hand Release Push Ups

Sunday, March 18, 2018

Aspire Fitness

5:00 PM

Warm Up

Row - 5 min, 1000 m

WMCF dynamic warm-up

1 Round Cindy

Deadlift - 5x135, 1x185

Workout 18.4

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

This was tough and I did not know how if I would even make it to the heavier deadlifts under the 9 minute cap.  I know the Rx would have been even worse.  It called for deadlifts at 225 and 315#, Hand Stand Push-ups and Hand Stand walks for 50 feet.

The first round was pretty smooth.  I did break up the deadlifts and the HR push-ups.  The second round was good too, but I could feel myself slowing down.  I could not figure out where to rest on the push-ups.  I finished the 9/9 with a little over 1 minute to go.  I did the 185# deadlifts as singles and managed to get 5 done before the time cap.

I cooled down with a 5 minute walk on the treadmill, but I am sure my hamstrings will be lit tomorrow.