Friday, 03-14-14

Third workout - much more accessible movements for everyone than the first two, although it is all relative and the weight may or may not escalate quickly for you.  Remember - you are allowed to both step up / down, but you must start with both feet on the ground and come to full extension on top of the box as part of the movement standard.  Have a game plan going in - know exactly what weights you are going to put on / take off as you move up the deadlift ladder.   Good luck everyone!!!

 

"Example is not the main thing in influencing others.  It is the only thing." - Albert Schweitzer

 

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

185-lb. deadlifts, 20 reps

15 box jumps, 20-inch

225-lb. deadlifts, 25 reps

15 box jumps, 20-inch

275-lb. deadlifts, 30 reps

15 box jumps, 20-inch

315-lb. deadlifts, 35 reps

15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 8 minutes of:

65-lb. deadlifts, 10 reps

15 box jumps, 20-inch

95-lb. deadlifts, 15 reps

15 box jumps, 20-inch

115-lb. deadlifts, 20 reps

15 box jumps, 20-inch

135-lb. deadlifts, 25 reps

15 box jumps, 20-inch

155-lb. deadlifts, 30 reps

15 box jumps, 20-inch

185-lb. deadlifts, 35 reps

15 box jumps, 20-inch

Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

1 comment (Add your own)

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Sun, February 26, 2017 @ 9:40 AM

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