Back Squats & a “Dead-Cindy”

Wednesday 1.07.15

Cold outside what?! Tuesday morning 5:30am crew warming up... #walkTheTalk #adaptCF

5:30am crew from a few weeks back #committed

A: Back Squat 4×5 @ 60%

B: 12 min AMRAP

“Deadlift Cindy”
1 Deadlift @ 120/90kg + 1 round of Cindy
(5 pull-ups / 10 push ups / 15 squats)
2 Deadlift + 1 round of Cindy
3 Deadlift + 1 round of Cindy
4 Deadlift + 1 round of Cindy
etc..

* Deadlift weight:
RX weight ONLY if 1RM is greater than 150/120kg
Scale options:
@ 100/75kg if 1RM is between 120-150kg / 100-120kg
@ 80/55kg if 1RM is less than 120kg/100kg
– new athletes scale further if required.

Post loads and training notes to comments.

    Becca

  • Ivan L says:

    A. 90kg
    B. 8 rounds @120kg. Really pleased because I tend to be intimidated by heavy deads and not so long ago this was close to my limit.

  • Emma says:

    A. 45 kgs
    B. 5 rounds + 6 deadlifts at 75kg. This was hard but a work out I liked.

  • Amelia says:

    a) 55kg
    B) 7 rounds and 3 DL @ 75kg fun work out

  • Sharon Simonsen says:

    A. Did strict presses due to knee 5×5 at 25kgs
    B. Scaled to 55kg deadlifts, ring rows and kettle bell swings 16kg instead of squats. Got through 4 rounds plus the 5 deads, 5 rows and 6 push ups

  • Lex says:

    A. 45kg
    B. 6 rounds plus 7 deadlifts at 50kg. girly pushups.

  • Amanda C says:

    A. 45kg
    B. Got to 3 squats in the round of 5. 75kg deadlifts, ring rows and knee push ups.

  • Nikki says:

    A: 55kgs
    B: 4 rounds plus 3 deadlifts @ 90kgs. Was a bit slow on this as I only recently started doing full push ups, so they’re still very slow.

  • Elaine says:

    A: 40kgs
    B: 5rds plus 6 squats @55kgs and scaled pull ups

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