Tuesday 5.8: Deadlift and Pair wod

Tuesday. Strength, deadlift 5x5 (max 185kg). Pair wod, as a team complete: 60 hspu, 80 deadlift (100kg), 100 kb snatch (20kg). Right after as an individual, 2 min amrap of burpees. Result, 39 reps.

Yesterday I wrote my friend returned from abroad back to Finland and luckily we are working in the same building and thus have the possibility to hit crossfit workouts together. We hooked up right away and it was time to do some deadlifting for strength and then a pair workout with Jasper afterwards. Great session!

Jasper in action

Strength.

• Deadlift 5x5 (130, 150, 165, 175, 185kg)

When have I done some serious deadlift strength last time? No idea but it's been long time ago! Jasper threw the idea up in the air and it got to say, it sounded good. I wanted to see where I am at right now with this king movement. We decided to go for 5's all the way. That is, not maxing out on singles even though the weights felt good, but exactly see what is the 5RM currently.

This session went very well. I don't keep track on 3 or 5 rep maxes, I only keep notes on the heaviest single lifts. Anyway, I have the feeling my max heavy set would be 3x180kg. Never have I taken a heavier set, they have been singles if I remember correctly. Those earlier sets felt very good and the iron was light so the only option was to keep adding weight on the bar. The 175kg bar was clearly tougher already but after getting it back on the ground I knew there's potential for more.

At the last set - 185kg - the first and last reps were the most challenging. Getting the bar up from the floor for the first time needed a lot of energy but then I got a good rhythm on and went up and down as required. For the last 2 reps I reset at the top, inhaled, kept the air inside, tried to keep a good posture and then lower the bar to the ground and lift it back up. This was a biggie.

Metcon. Pair wod

• As a team, complete the following:
• 60 handstand push-ups
• 80 deadlift, 100kg
• 100 kettlebell snatch, 20kg
• Right after, both complete 2min amrap of burpees individually
• Result, 39 burpees

After pulling the weights from the ground we hit a metcon together as a team. Chipper style stuff. One movement at a time, first hspu's, and once they were completed we moved on to deadlifts, and finally kb snatches. We split the movements in half so both did 50% of the repetitions. I was surprised those handstand push-ups turned heavy at some point. I thought I would knock that amount of reps without issues but in the end it was something like 4's at minimum. We started with 10's and then slowly faded to smaller sets.

Deadlifts we had agreed on both doing 8's all the way so it was 5 sets for both. We both did them unbroken. It didn't feel good on the grip but we managed to fight through. Those heavier sets caused issues on our palms. KB snatches were sets of 10's, changing the hand after every 5 reps. So it was 5 right hand and 5 left hand snatches, then I passed the kb to Jasper who did his share. The workout took us something like 12.30, after which we kept the clock running and worked for a 2min amrap of burpees individually. It was pure grinding for 120 seconds during which we completed the reps almost evenly with same pace, my result in the end was 39 reps. That was a game changer, a very good twist in the end of a workout.

It was awesome to get a chance to hit a workout with this great guy! Jasper is a friend from way back and it seems like he's gonna headquarter at this gym in the future. Hopefully so. Then we are definitely going to do more workouts together in the future.