CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Wednesday, September 14, 2016

Surovetsky (Surovekskey) Deadlift

Wednesday, September 14, 2016

Oracle Gym

11:45 AM

Warm Up

Sampson stretches, 30-20-30, Good mornings/jump rope couplet

Deadlift

Warm up with 45#, 95#, 135# then

5x5@185# E3OM

This felt pretty good and is designed based on 70% of my 275# 1RM

Thrusters

Warm up with 45#, 65#, 95# (95# was too heavy)

5x5@75#

This felt pretty good.  I was most focused on hip extension and resting at the top of the movement.

Finished with mobility - wall squat, couch stretch

Surovetsky (Surovekskey) Deadlift Program

I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program.  It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting.  I have put up 315# before, but opted to start with a more recent max of 275#.

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