Deadlifts, thrusters, box jumps and situps

Wed, 1 Jul 2009

Deadlift 3 x 5

Then: 21,15,9

  • Thrusters (40kg)
  • Box jumps
  • Sit-ups

 

By Adam · In WODs

3 Responses to “Deadlifts, thrusters, box jumps and situps”

  1. Ben Liuzzi says:
    July 1, 2009 at 9:45 pm

    Ben:
    Deadlift 3 x 5 @100kg.
    5:54 as rx’d for the circuit
    Two sets overhand grip, one set mixed for the deadlift. Felt solid, especially with mixed grip. Circuit was short and tough. Anything with thrusters is a killer, but in hindsight I felt a lot stronger and technically superior to the last time I did them. Only the 15rep set was broken (at 9).
    Hanna:
    Deadlift 3 x 5 @ 60kg.
    9:58 @ 17.5kg for circuit.
    DL felt good, but had to regrip bar at the bottom of nearly every rep. I find this better than the mixed grip…I tend to twist with that grip. Circuit was ok…thrusters were tough, other moves quick. Need work on my lockout overhead position.
    Thanks!

  2. web design says:
    July 9, 2009 at 11:09 pm

    Approach the loaded barbell and assume a stance about as wide as your own shoulders while gripping the bar such that the inner aspects of your arms are slightly outside of your thighs. Another way to determine your optimal deadlift foot placement is to jump down from a box which is half your own height and “stick” the landing. Now look at your feet…this will approximate your ideal stance width and degree of foot turn-out.

  3. home business says:
    July 9, 2009 at 11:11 pm

    I thing during the exercise feet should point straight forward or turned out to a 25 degree angle at most. The best foot angle is one which provides the least amount of hip and knee restriction when you lower the hips in preparation to lift, so don’t be afraid to experiment a bit. The shins should be two to three inches from the bar and then when you actually bend down and lower your hips in preparation to lift, the shins will touch the bar. Most of the weight will be on the heels of the feet. This facilitates maximal contribution of the glutes and hamstrings. During the ascent, the bar will travel as close to the leg and shins as possible. Ideally, wear cotton sweat pants or track pants with long socks to protect your shins.