Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the 5×5 to warm up to a heavy set of 5 prior to Hero WOD. Not a 5RM.
Author: snoridgecf
Deadlift 5-5-5 & "Rankel"
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the 5×5 to warm up to a heavy set of 5 prior to Hero WOD. Not a 5RM.
Thank you Vets!
“Rankel”
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225 lbs
7 Burpee Pull Ups
10 Kettlebell Swings, 2 pood
Run, 200 m
Post total rounds.
USMC SGT John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
To Our Veterans: We Thank You – [video]
Results
Overhead Squat 2-2-2-2-2 & Muscle-ups, Handstand Push-ups, Runs & Plank Hold : 2x Max Hold
Overhead Squat 2-2-2-2-2
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-ups, Handstand Push-ups, Runs
As many rounds as possible in 10 minutes of:
3 Muscle-ups
5 Handstand Push-ups
200 m Run
Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.
Every 1 min for 7 mins: Back Squats
Every 1 min for 7 mins: Back Squats
Every 1 min for 7 mins do:
2 Back Squats, pick load
Share a rack, share a barbell/load. Change quickly if needed, one person goes on :00 and one goes on :30
Handstand Push-up (Strict)s : 5×5
Every 1 min for 10 mins: Squat Snatches and Hang Squat Snatches
Every 1 min for 10 mins: Squat Snatches and Hang Squat Snatches
Every 1 min for 10 mins do:
1 Squat Snatch
1 Hang Squat Snatch
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Grip Push Press 3-3-3
Snatch Grip Push Press 3-3-3
Snatch Grip Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Behind Neck
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split Jerks
Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split Jerks
Every 1 min for 10 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Split Jerk, pick load