Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Had to remind myself to pull thru my heels to keep that lower back from rounding…Much better pull with that final 300…Thx for the post hurricane Nicholas workout! 🌬💨🌧🌨🌊
My deadlift form has stunk of late; I think I’m opening/straightening my knees too fast, making it more a straight legged deadlift. So I went for volume with moderate weight: 9 sets of 5 reps
215-215(7)-215(7)-225-235-245-245-235-215#
58/5’8”/153
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Charlie Pokorny
September 15th, 2021 at 4:54 pm
Commented on: 210915
x3: 405
x2: 415 - 425 - 435
x1: 445 - 450 - 455(fail) - x - x
445 went up slow and then 450 went up very slow and there was not much left after that
Globo scale: Most people will be able to do this as Rxed. If noise is a concern lower down with control and put pads under the plates. Failing that do rack pulls off of pins in a squat rack as low to the floor as possible. If you are at Planet Fitness or somewhere where only a smith machine is available lets load that up and do rack deadlift pulls, then do dumbbell deadlift work. If only dumbbells are available work up to the heaviest dumbbells then do AMRAP sets. Otherwise if they are too light do dumbbell single leg deadlifts or stiff leg deadlifts, working up to maxing the dumbbells, then AMRAP sets if you max out.
Bodyweight/equipmentless sub: If you have a heavy rock or something heavy lying around (like a couch or bed) deadlift that, for reps if necessary. Failing that do supermans, single leg curls on an object, strict pullups, and 9x 50m sprints all out, on a hill if you have one near you.
(edited)
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Chris Sinagoga
September 15th, 2021 at 1:24 am
Commented on: 210915
Champions Club Scaling Notes
RANT
Imagine yourself doing a deadlift without any weight. You have your hands down by your sides, bend at the hips, knees, and ankles to get your hands down towards the middle of your shin. Now imagine yourself doing the same thing, except with your hands up in the air or out in front of you instead of down by your sides. What movement do we have there? A squat is a squat, no matter where our hands are and no matter how low we go. The way of getting out of the bottom of a squat is by pushing with your feet/hips. The way of getting out of the bottom of the deadlift is by pushing with your feet/hips. Focus on doing that, slowly if needed, and your bar path will usually turn out to be pretty straight.
WORKOUT THEMES
High output followed by a long rest/full recovery. Squatting with a very heavy weight, extra emphasis on midline stability.
MAIN DECISION
Is my technique good enough to go for a 1 rep, or would doing more reps at each set be the best bet?
TECHNIQUE SCALE
Same format, 10+ reps at each set
CONSISTENCY SCALE
10 sets of:
30-sec hold at the bottom of the deadlift, use a weight that feels round around 20 seconds
INTENSITY SCALE
As is, do a short sprint or burpee set before each deadlift set, do more reps if needed
INJURY SCALE
Upper-body - lower-body scale, just sub squat jumps for deadlift, or one-arm dumbbell front squat
Lower-body - AMRAP in 15 minutes: 20 hip extensions, 30-sec plank
MY STUFF
Worked up to 385, got 395 to the shins then pansied out, then tried 405 and it didn't budge. Not pleased in the end with my strategy.
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