Saturday 140801

Vise / ViseDowntown

SladderDay (9 am CB only)

Dead-lifts

Men
265/295/325/355/385/415/435/455/475/495/515

Women
135/155/175/195/215/235/255/275/295/315/335/355/375

We will let one sex go before the next in order to ensure there are enough plates for each weight but that's no problem, we can just bleed into the 10 am hour. 

There will be no buy in but you will receive only 20 seconds to lift and 10 seconds to rotate to the next bar. The clock will reflect this. 

If you plan on getting far in the ladder, it better be with a flat back and with very little to no spinal flexion at the heaviest weights. You may be asked to not lift anymore if you are not responsible enough to care for your own body. 

Now, everyone get signed up and let's have a dead-lift party.

Saturday Coach’s Challenge Workout (Downtown @ 830, CB @ 10)

DB Isa-Annie
50-40-30-20-10 reps for time of:
Double Unders/Sit ups
Start each round with 6 alternating DB snatches at 70/55.
 
Community Workout (Downtown 930)

Coach’s choice

Post all results to commets.

Check out this video from the Supple Leopard himself.
K Star Deadlift