Tag Archive for deadlift

Timberwolf Workout

Workout of the Day
3 Rounds
15-12-9 @ 175lbs
Hang Power Clean
Shoulder to Overhead

Score is Slowest Round

Post your scores to the Whiteboard.

2:20, 3:50, 4:45

2014 – Workout #32

Monday Night with Pat at SISU.

A quick 400M run then go through some pushups, pullups, squats. I didn’t get through them all and I really should have but I wanted to save my hands a bit…  as for the pushups, I guess I got them in at home 🙂

We did a bunch of hamstring stretching, felt great. On a barbell low on the rack, lacrosse ball in there on a box, and some banded hamstring stretch.

Working on Hand Stand Push Ups. I did a few of them deep in boxes.. that’s massive deficit and it was awesome.  I got three in a row!!

Let’s workout.

Workout of the Day
5 Rounds
10 Deadlift 50%
10 Pull-up Strict

I decided to go with 225 on the deads, something I can do, something I wanted to make sure that I did with good form.  I didn’t want a sore back tomorrow. It was the right amount of weight, I think. However, it was doing work on my hook grip. Jake gave me shit about reverse grip and said that I didn’t need to do that… So I didn’t not a single set.  I really wanted to…

The first couple rounds of this workout were going ok, then the handstands and pull-ups got very hard… Especially the pullups.  They were just doing work on me.

The good: First set of handstand pushups all 10 strict and unbroken. Next set all strict, 7 and 3. The deads I worked hard at, I was doing my best to do them well and do them all unbroken. The second set I dropped the bar..that’s the only time. HSPUs in the box deficit was just so awesome, and people seemed to think it was good 🙂

The bad: I need to get better at pullups. I don’t know if I’m getting fatter or what but I need to work on these again. They were very rough.
My Time: 18:20 @ 225lbs



2014 – Workout #20

Butt camp Saturday Morning.  I am pretty excited because I get to workout with some of my favorite people.  Brent was there, he’s gonna workout with me!  (or is he?) Jake is there, Whitney and some new friends this is going to be a great day.

So it looks a little confusing but it isn’t. We really go to each section do each of the exercises in a 3-6-9-12-15-18 rep scheme. Your score is the highest rep total that you finished.  4 minutes each station

So Brent was feeling sick, so I was Hans.  Luckily Pat decided to workout with me, is this a good thing?  Its good and bad, Pat (and Brent) are both better than me. Pat’s a coach and I want to do well for him, and all my friends are there and I want to do well…. so much stress just to workout.

First section for me is front squats and I did pretty good actually they felt great. And we got through the 12’s. Next up was the deads, at 225 these are actually pretty awesome. Felt great and got tired doing them.  Need to do more high rep dead lifts. Got 12. The KB jump lunge was hard, I got through the 12s but it was NOT easy. Next up wall balls and I’m running out of gas.  These wall balls are doing work to me…  I get through the 12s knowing it sacrifices the next station – where I only get 9.

I tried to watch my new friends workout and did make a couple adjustments for them and wanted to make sure they were doing things right. They did great!

My Score is 12 on all except last station of rowing we got 9. Couldn’t get the burpees done. And I was very tired. I did comp weight on all things except KB did the blue.




2014 – Workout #19

Friday night and I thought I would work on some deadlifts.  I haven’t done anything heavy in about two months. I’m quite worried I’ve lost all progress. Especially after last week’s back squat bs…

I was just going to find a good 3 rep max and do a lot of sets and reps.

My reps looked something like this:

135×16 or 20 maybe.

So I got lots of good reps in, not all great reps but it felt pretty good and I’m happy with the amount of sets / reps. I wasn’t happy to see that 455 feel so heavy, and I had to really work hard at it.

2014 – Workout #12

Todays workout I was a little worried about. I am not strong at double unders and I haven’t boxed jumped at all since making it back.

The warmup was pretty standard, pushups, situps, pullups, squats, back extensions.  We did 3 minutes of rope work too.  Then some pass throughs.  I did break out a set of 7 strict pullups so that was nice.

The skill was fun it was skin the cats, I had at some point figured out how to do these so it wasn’t too bad.  But I hadn’t realized how handplacement was wrong before so fixing that put some tension on my elbow, but I was still able to do a few of them, but I did stop after a bit because it really was hurting.

Workout of the Day
15 Min Time Cap
100 Double unders – Do three minutes if you aren’t good at these
Deadlift (185/135)
Box Jump (24/20)
100 Double unders – Match above if you aren’t great at double unders

100 Pushups for Time

So for the double unders I was able to get 54 in the three minutes.  Not great but I have to say its MUCH better then I thought was going to happen.  And that was because I got a set of 21 or so in a row, I was amazed and pretty happy.

I decided right away that the deads was where I was going to make up time, these are light for me and using a hook grip on sets 15 and 9 helped a lot since the bear complex really did a number on my grip.  But I did all the sets of deads unbroken.

The box jumps hurt, stepping up hurt more. The step down was very tight and sore and just plain uncomfortable.  I pushed through em.

The last set of rope was not so great.  I did string a 16 together but a lot more 2’s and 1’s.  I really need to spend some qt on these.  It took me a little longer then two and a half to do them the second go around.

My time 13:08 (workout)

My time 8:07 (100 Pushups for time)



2013 – Workout #110

Spent some time at lifetime wanting to focus on my back squat.

Its been quite some time since I focused on it alone and with heavy weight.  One of the things since Softball season started is I miss lifting heavy weights.  I miss that really sore feeling or that light headed you get from a heavy push.

I worked on my backsquat and I have to say with a mirror it actually helps me find he bottom.  I will say my squat has improved so much in the last year its wonderful.  I watch people come through the gym that day and do squats that aren’t even close to a real squat.  Now I just laugh, but at the same time I want to help them.  Slide the weights off and show them how to find the bottom of their squats.  I did a 375 1 rep, though I will say It wasn’t perfect.  But with no spot and / or a way to bail out I didn’t want to end up in a bad way or hurt myself.

I started out donig some strict press between sets. that turned into some heavy sets as well.  I ended up getting a 225

And since I was doing that I thought some casual deadlifting would be good.  I started off ok but heavy got heavy fast and I was pretty much done by the time I pulled a 405, I probably could do better but again not ideal lifting conditions.


2013 – Workout #91

Saturday morning with Pat at SISU

Warmup was an 800M run and then just some misc stuff to get ready.  Explanation and get right to it.

This was a good time working out with Andy and Jake.  I did pretty good at every station and the one I did the best at was pushups and squats.  I really attacked the 5 pushups every time. I felt great about that section.  I got over 90, I think if I was really pushing I could have gotten over 100.

My Score: 338







2013 – Workout #83

Saturday morning butt camp at SISU with Pat

Well this should be a fun saturday, got a good group of people and a pretty bad ass workout in front of us.  Should be a good day.

Workout of the Day
2 Rounds for time
200M Sandbag Run
While each team is doing the sandbag run you will do as many reps as possible:
Wall Balls
Ball Slams
KettleBell Swing
Row for Cal
Sled Pull
Hollow Rock

Out of all the things the hollow rocks really hurt, the ball slams and wall balls were hard.  And I ran with the very heavy sandbag once too and that was really painful.

I have to admit I really didn’t keep score much on this.  It was going to be kind of a pain in the ass and I really just wanted to have some fun and work out.  My team was awesome, Jake, Liz and JD.  Just a fun group to workout with.  I feel I was strongest at burpees and deadlift.  Fun Saturday workout.





2013 – Workout #81

Thursday night at SISU with Jason B

Standard warmup with Jason B pushups, situps, back extension, squats, pullups Its the normal Thursday.

For the deadlift I’m not going to be crushing any PR or anything today but I will do over 400lbs.  I think I will stop around 405.  I dont’ need to be mashing records today when the open workout tomorrow.

Workout of the Day
Find your 1 rep max.
5 Rounds for time
30 Seconds Rest between Rounds (minimum)
5 Deadlift (65%)
15 Wall Ball (20/16)
20M Overhead Lunge Plate (45/25)

For the skills I did pull around 410lb dead lift, but I wasn’t going to go much higher today.

I really thought I would crush this workout pretty good.  But as it turned out those over head lunges really started to add up and my legs were crushed.  Every step hurt, every wall ball was hard the deads were actually difficult.

by the time I finished this pretty much everything was burning and I don’t think I could have taken another step with that plate over my head.

My time 15:16 @ 275




2013 – Workout #71

Wednesday Night with Pat at SISU

Warmup was a 500M Row and then some standard 10 push-up, sit-up, back extension, squats, pull-ups.  I worked my squats against the wall, really working on making my squats better. The 500M row was actually pretty hard, I went at it pretty hard anyhow, chasing Liz who started before me.

Workout of the Day
5 Rounds for Time
10 Deadlift (185/135)
20 Push-Ups
1 Rope Climb

Rope climbs!  First time in a workout that I have gotten to do a rope climb!

I want to crush this workout, and I really should.  Though later in the day the 15 push-ups turned into 20 so it won’t be quite apples to apples but either way I am strong at push-ups.  But the rope climbs are the wild card.

First round all unbroken and flew through it, second round push-ups I had to break em up… This surprised me.  I was also surprised at my ability to climb rope!  I just didn’t think about it and I went at it.  I actually did pretty good.  Not great but pretty good.

All deadlifts unbroken!  Pushups were the hardest part and I had to go push hard to finish strong.  Very VERY fun workout.

My Time: 9:29