Deadlift - HSPU technique

Friday, December 20, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

fast mountain climbers
bootstrappers
banded fire hydrant/side steps
plank walk out
Frankenstein/RDL

barbell
Kang squats
tempo deadlifts

build up to 80% of 1RM
135, 185, 225

Weightlifting

Four sets of:

Deadlift (3-5 reps @ 20X1)

I wore knee sleeves and straps and was able to get 5 reps at 245, going every 3 minutes.

I skipped the Metcon today as I have no interest in repeating 19.5 (33-27-21-15-9 or thrusters and pull-ups)

HSPU Technique

3 abmat - HSPU
2.5 abmat - HSPU
2 abmat - HSPU
1.5 abmat - HSPU - PR!!!!!
1 abmat - negative
1 abmat - negative
1.5 abmat - HSPU -failed rep
2 abmat - HSPU

Pull-ups

5 strict chin over bar
3 kipping chest to bar

50 minutes total workout