Deadlift
Fitness
Deadlift:
4 x 3
4 sets of 3 reps. Sets Across. 10-20 pounds heavier than last week’s 5s.
Performance
Pause Deadlift:
3 x 5
Sets across, heavier than week 2. Squeeze the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Pause at this spot for :02 before completing the lift at full hip and knee extension.
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Exposure 5 of 8
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20 Minutes For Quality:
50 Alternating Foot Steps or 100 Single-Unders
10e Side Plank Powell Raises
2-4 Dead Hang-to-Invert on Rings or Skin The Cats
(Or, try this complex of Skin the Cats + Ring Inversions!)
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This Friday: Roller Night at Prospect Park!
WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!
What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.
Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!
NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!
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Yesterday’s Results Board: “Fight Gone Worse”
A Brief History of Cooties Smithsonian
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon Morning Chalk Up
A 7 AM in which I could tell the moment Lauren switched the music from DO’s choice. (Thanks Lauren! I don’t know how I’m supposed to fitness to that emo shiz!)
Pause deadlifts at 205. I think this is the same weight I did the first time we did pause, but I’m still feeling sore and wonky in my hips from *Wednesday’s* deadlift-a-thon. Guess I need to do some more AR.
Jumping rope was comically bad. Skin the cats were okay! No shrieking on my part this time, so that’s a major improvement over the last time we did this.
PS: Watch Fox 5 tomorrow at 9! I’m on “Mental Samurai”!
Super happy when I saw “for quality” this morning, my body couldn’t take more punishment.
8am with Lauren
Deadlifts 325 4 sets of 3, this didn’t feel great, but my legs were sore from previous days.
Ring work was super fun, finally got upside down on the high rings.
Sunday 1pm with Lauren
FGW 342 Rx (“A”) goal was finding the right pace, and did it – same exact reps in 3 of 5 rounds, and got a few more reps in the last round. So much sweating.
10am class
Deadlift
315x5x3
Alt Foot Steps. 10# on the SPPRs. Skin the cats are a very fun thing with a pretty awful name.
10 AM with Brett and Lauren.
great warmups this cycle.
Deadlifts 4×3 @225 up from 195# last week.
2 STC, 7.5# powell raises and 100 alt foot steps x4.
Open Gym:
Press 4×3 @110#, up 10# from last week.