Thursday – 010715

Guinness being his usual self. . .
Find your 3 rep max.
This will be done with a snatch grip. Don’t mix your grip, but you may use straps. You also may NOT bounce the bar, it is called a DEADlift for a reason. Keep your hands on the bar and reset for every rep.

Since I have been getting questions about why I don’t allow bouncing on deadlifts, CLICK HERE and read number 3.  This whole article is a great read on deadlifting.

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups

Your score on this workout is how many HSPU you performed total.  If you cannot do HSPU, you will do barbell strict presses with a moderate weight.  For the HSPU, you may rest on your head if you want.  For the strict presses, you may rest in a locked out position, but not in the front rack position.

Post your scores to the Whiteboard.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.