Today's #Workout

First back to my pull up program part 1 - week 1 - day 1
- Warm up: 3 rounds
- 20 banded pull apart (10 kg band)
- 10 dead bug let down (5 kg plate)
- Core: 3 rounds
- 10 deadbugs
- 10 plank bring throughs e/s (7,5 kg)
- 10 hollow rocks
- Modified pull ups: 10 rounds
- 3 toe assisted pull ups
- 30" rest

Then a #Patseruurtje
- Warm up:
- 2 rounds: 8m banded side shuffle e/s, 10 3" down banded squats, 10 banded glutes bridges
- 10 roll & reach, 10 alternating 90-90s, 10 alternating 90-90s into hip thrust
- build up to heavy 3 rep deadlift (guideline 85-90% 1RM - did not happen)
- Strength: 4x 2:30 #Deadlift
- 3 deadlifts (70 kg)
- Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 goblet squats (15 kg)
- 40" Pallof press (alternate sides per full round)
- 10 reverse lunges e/s (12,5 kg)

Really pondering subscribing to a different programming and doing those workouts, and maybe just join the patseruurtje & core for "group exercise" since the Mayhem programming does not seem to agree with me,

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #FitnessGoals

I spent most of my weekend at a Beaver & Cub Scout camp, which peaked at 25+ 6–10 YOs on Saturday and involved two nights with < 5 hours’ sleep.

I _did_ manage nearly 9 hours last night but was still not feeling too hopeful for my 6x4+x142.5 kg (314 lb) #deadlift this morning.

Last week I got 13x130 kg (287 lb) on the AMRAP, so you can imagine my surprise when I hit 11 reps! Doubtless Epley's e1RM of 195 kg (430 lb) is way off, but four blues is definitely happening.

#strengthtraining

I'm happy to announce that earlier this morning I cleared a full rep set of deadlifting this bad boy (110 kg - 242.5 lbs total ) with a 3s*8r

I know it's not that much in the heavy lifting category but damn I'm proud of myself <3

And yes, it was BRUTAL (by the trend of Dethklokifying every gym workout 😂)

#Gym #Workout #Deadlift

Crucial Tips for 📌 Barbell Deadlift

The barbell deadlift is a powerful compound exercise that trains the entire posterior chain, including the glutes, hamstrings, lower back, upper back, traps, core, and grip.

🔷 Start with the bar over mid-foot.

🔷 Brace before you pull.

🔷 Hinge, don’t squat the deadlift.

🔷 Don’t just yank the bar with your arms.

#deadlift #barbell #workout #advice #tips

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Dancing whilst deadlifting

#bodybuilder #bodybuilding #deadlift #trans #tgirl #musclemommy #sessiongirl #wrestlier #dance #dancing #muscular #muscletgirl #strong

💪 Figure 8 Weight Lifting Straps, listed on product pages as DeadLift Wrist Strap for Pull-ups
Label suggests use for deadlifts and pull-ups: the figure‑8 wrap secures the wrist and shifts some strain off the GRIP to help you hold the bar; before buying, check the product page for materials, sizing and rated capacity so you know what you're getting.

👉 LINK...

#SteamAndEpic #PullUps #Figure #Wrist #DeadLift #Lifting

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 10 (heel support only) glutes bridges
- 5 deadlifts (pvc -> barbell)
- 5 roll & reach
- 5 good mornings (#Tip from coach today: stand one foot length from a wall, butt must touch wall)

Strength: #deadlift 5x 2:00
- 3 deadstop deadlifts @ max 70% 1RM / RPE7 -> 66 kg

Workout: "Yoshi", for time, timecap 12:00, intermediate
- 56 cal air bike
- 45 deadlifts @ 58 kg
finished in 10:06

So happy it was deadlift day after a crappy work day. ♥️ deadlifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon