315# d-lift/suicide sprints/d-lift
6/SS/4
5/SS/5
4/SS/6
with a continuously running clock go at 0, 3:00, 6:00 respectively
(SS: baseline->free throw line->baseline->mid-court->baseline->opposite free throw line->baseline->opposite baseline->baseline)
2:11, 2:42, 3:11. scaled 275#
ReplyDeleteWanted to bring in the last set under 3:00. Having trouble with grip strength. It seems to be getting weaker instead of improving. Knowing this I scaled to 275# and the 1st set in rd 3 I was struggling to hold the bar and had to back off after 2 lifts which hurt my time. Keep the wods comin Im lovin it.
Mike
ReplyDeleteCheck the web site, one of the classes did a tribute video, pretty cool!!
Cody in Indiana
ReplyDelete:54 / :59 / 1:04
In this workout, running suicides in a 1950's built gym where the movie "Hoosiers" was filmed, made my black Chuck Taylors feel right at home, and even added a little more motivation. Even with a max deadlift of 475#, 30 reps of 315# was no joke.
1:09, 1:09, 1:07
ReplyDeleteWith a disabled hyperdrive it was impossible to make the jump to light speed, relegating activity to a determined velocity. The key to exploiting the speed-time continuum is to to reach peak velocity as soon as possible. Timing the transition and changing directions is paramount in the conservation of energy and time. Assuming that d-lifts take no more time than required to move the weight from point A to B, the crux of this one is the suicide sprints. A weight that can be moved with about 75% horsepower should be used so as to maintain maximum output with minimal engine wear and tear. Degradation should come from accumulated fatigue as opposed to absolute failure. Ingredients should be adjusted so as to elicit the intended objective of the task.
:52/:56/1:00
ReplyDeleteLike drinking whiskey and anticipating sobriety, pairing polar opposites and expecting instantaneous transition between drastically differing domains is delusional prudence. Thirty repetitions at 315# move with surprising ease given cumulative time lapsed. The nitty-gritty mix is the suicide ladder, as the posterior chain contracts, the internal torque curve flattens and the body’s cross-drilled rotors fail. With the start of each session, deadlifts (regardless of perceived difficulty) steadily take a toll. Progressively sloppy turns and stricken acceleration adjusted the clock equally over three rounds.
Note: Suicide ladders distance assumed a high-school basketball court. The following dimensions will allow replication on any appropriate surface:
Length: 74ft (22.56m)
Foul lines: 15ft (4.6m)
Mid-court: 37ft (11.28m)