.
work up to 1rm deadlift
recover, then:
115lb thrusters x max reps
pullups x max reps
recover 180 seconds
95lb thrusters x max reps
pullups x max reps
recover 180 seconds
75lb thrusters x max reps
pullups x max reps
no time limit, rest may be taken in the rack position or hanging from the bar. move immediately from the thrusters to the pullups. go until failure on both movements. once your hands leave either bar, you're done.
from cfjax
.
35+25+44+15+33+5.5+2.75=160.25x2=320.5+45=365.5(PR)/180=2.03
1 comment:
part 1
finally. i've been close in the past but this is my first time reaching 2.0 x bw on the deadlift. not sure what's going on but i've added 50lbs this year. could it have anything to do with actually researching the movement and focusing on how to execute it more efficiently? could it have something to do with actually deadlifting on a regular basis? could it have something to do with weighing 5-10lbs more? i'm sure it's a combination of the three and as much as i wanted to reach 365 while under 170 i'll take the gain at a higher weight. all the while understanding that the real goal is to maintain my new strength levels while trimming away the excess body weight in order to become faster and more efficient across the board.
part 2
wow. this sucked. dissapointed. not sure what i expected to happen but i sure didn't think my pullups would suffer that much. as others have mentioned, grip was a huge problem and possibly the limiting factor. i also would have anticipated more reps on the 95 and 75lb thrusters. maybe even closer to 20 at 115. nonetheless a great test and one that i plan on revisiting again in the future.
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