Heavy "D"

After a thorough warm-up complete 4 rounds of the following for time:

4 deadlift 95/185 (135/225 Rx+)
4 power cleans 75/135 (105/185 Rx+)
4 OH db push-press 25/45 ea. (35/65 Rx+)
4 knee up pullups

Post time to comments.
Scale as needed.

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Ragnar Team Run
by Lizz Bennett

Early Saturday morning the O. Zone Ragnar team headed out to do their first training together.  It was wet, it was cold, it was tough, and we knew we needed to sprint hard to be finished in time for the 8:45 workout. Our goal for the day was to do “Jim sprints”.  That’s a ¼ mile warm up and then a 4 min. sprint, all out up the hill on 900 North.  The hill goes up half a mile and from a 2% grade to about a 6%.  After the 4min. sprint we jogged slowly back to where we started, taking only 5min. to recover. Then we sprinted for 3min. followed by a 4min. recovery.  Then a 2 min. sprint followed by 3 min. recovery, a 1 min. sprint with a 2 min. recovery and ended with our final sprint of 30 sec.  We finished just in time for the workout, back at headquarters.  Oh yea, a very effective workout in half an hour. 

It was great to workout as a team for the first time!  What was even better was to have runners there that are O.zoners running with other Ragnar teams.  All of us are going to be ready for those 188 miles in June.  We will be the ones running every step up those mountains, we will be the ones sprinting to the finish line, we will be the ones that can walk normally the next day!

Comments

[Stephen K.]

-Stephen K.
Tweaked my lower back after two rounds Rx.
186.2

[RussL.]

225, 155, 65

Could only get 1 rep of 185 on cleans, moved down to 155.

24 mins.

[RyanL.]

95, 45, 20
18:12

[RCR]

225 DL, 185 PC, 70 OH.

[Sarah Rigby]

11:18

Deadlifts 120 go heavier next time
Power Clean 85
OH 35
100 sit-ups

[Katie]

11:12 Rx! I did 105 on the last round of dead lifts.
I felt good about this workout. I love Tuesdays!!

[Katie]

Oops, posted too soon. Go heavier next time.

[Juliann]

Dead lifts: 145, Rx++
Cleans: 105, Rx++
Front raises: 25 lbs//hand (no overhead yet)

Really busted out that last set of 4 deadlifts, thanks to Russell telling me to "hurry up" on the 145 lb. bar. :) Nothing like a little friendly motivation! Russ, what goes around comes around...better watch your back...

[Wally]

10:22 weights at rx, then a few dl's at 315 after.

Can move up in weight next time.

[RussL.]

Juliann - here is the good news. It was a 155 lb bar. So see, the motivation helped. Sorry - I was kidding.

[Jim B.]

So honored to have a gut busting hill workout named after me! Saw the gains today. Still need to work on my power cleans, but they are coming. Good morning. DL - 225, PC - 155, OH - 60

[Jim B.]

Hey Steve-o, take care of that back hombre.

[Kim]

12:24 RX
115lb Dead lift
75lb Clean
25lb overhead
Could go heavier next time.

[Jen L.]

12:46 RX
105 DL
95 PC
35 OH

[Amanda]

DL-135
PC-95
OH-35 RX
10:30

[Chaney Packer]

Deadlifs 135
Power cleans- 2 rounds 105, 2 rounds 95
OH push press 35

[Julie G.]

DL 145
PC 85
OH 25 (should've gone heavier on those)

[Court]

DL 155
PC 105
OH 45-50'S
BTW- The cop on 900 North doesn't care if you couldn't get your seatbelt on because you just pushpressed 100 lbs!
Thanks Neil

[Judy B]

DL 105 PC 75 OH 25 13:39 more or less (since sharing bars). Glad to get 75 on PC--last week's workout really helped me figure that out (and to let go of the bar after it's up).

[BrianS.]

Tuesday's are always very humbling for me. There are some really strong people out there.
DL 225
PC 135
OH 60

[tree]

8:45rx
DL 135lbs
PC 75lbs
OH 25,25,30,35

[Kris]

10:08 rx
Deads 145x1, 135x3
Power cleans 85x2, 95x2
OH 25x1, 30x3

Really scaled back on the PC and OH today, in an effort to protect my back and hip, the heavy power cleans last week wrecked me!

Court, nice try with the cop! He needs to come try OZone, then he'll be more understanding!

[Taunya K.]

12:20 RX

[Troy H.]

I've missed not coming the last two days! I really wanted to do this workout too.

Court, did you flash the cop and get off with a warning? :)

[Judy B]

There are still two classes tonight, Troy--otherwise I beat your weights! And the only way that EVER happens is when you don't show up! So get down there!