DeadLifts and Auxiliary Work. #STRENGF.

Do not deviate from the recommendations or %’s. I know you all want to pick up heavy shit and get 70’s Big. But know that if you go too heavy right now, you could jeopardize our squat cycle and all of your hard-earned gains. Start light. When in doubt, go lighter. We will lift heavy, I promise. Work yourselves into these movements. Learn how they feel, what weights you can use with good form and notice where your form starts to break down.

The positioning that you practice in these movements will directly impact and translate into all your other training and all your other movements, so get it right.

The HomeWork is posted at the bottom: Remember: pick your weak spot and do the homework for it. If you are a national-level gymnast, do not do the Gymnastics HW. Rest and Recover.

Oh ya, and have fun — I know you’ve all been waiting for this 😉

Week 7 Training: 13.08.24


1) 500m Row @ Conversation Pace

2) 2 Rounds:

-15 KB Russian Swings @ 32/24

-10 KB RDL @ 32/24

-5 KB Goblet Squat @ 32/24


A. DeadLift: 2×10 @ 70% – Rest as needed between sets

Notes: 1) Every rep should be a single (no touch-and-go reps ; no bouncing the bar). 2) Do not drop from the top: lower the bar back to the ground. 3) Set up every rep the exact same way — execute every rep the exact same way.

Auxiliaries – Start a new movement Every 90 Seconds. **Stay on the clock**

B1. 3×8/8: Bulgarian Split Squat – Unweighted

B2. 3×8: Good Morning – Light

B3. 3×8: Weighted Supinated Pull-up – Challenging and UnBroken

Notes: Make sure your technique is dialed in on these movements.

BSS: Prop your back foot up on a box or bench. Your front shin should be vertical at the bottom of the split squat. Your back knee should touch or get close to touching the ground. If you choose to weight the movement, you can hold dumbbells or kettlebells down to your side or in the front rack. Keep your torso as vertical as possible.

SPU: Palms face your face. All sets must be challenging, but unbroken.

GM: Back in extension.


Strength: None
Weightlifting: None
Work Capacity: None

– ME False Grip Hold on Rings
– 10 Strict Toes to Bar
– ME Nose & Toes Handstand Hold

6 minutes: Couch Stretch
6 minutes: Front Rack Barbell Mobility
6 minutes: Peasant Squat

Cool Down

1) 500m Row @ CP

2) Light Mobility and Soft Tissue Work


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
19 comments on “13.08.24
  1. […] Less Talk, More Do. […]

  2. Jeremy says:

    Coach, I’ve spent a lot of time programming and let me just say that the amount of work you are putting into this program is mind-blowing. I really appreciate your work, your level of caring about the work, and your desire to constantly learn, innovate and improve what you do with us.

    Thank you.

  3. Max says:

    Ahhhhhhhh shiiiiiiitttt ………

  4. Max says:

    Done ……. 70% was much heavier than I thought it was going to be

  5. A. Done at 305
    B1. Done
    B2. 95
    B3. up to 35

    ***C. 5×5 Bench 265 missed 5th at 275

    HW. Done

  6. Leyva says:

    A) Done @ 265#
    B) Done (b2 @95#) (b3@45#)
    C) Homework-done (c1 52| 47| 58)

  7. Jenn Scholl says:

    A) Done
    B) Done (b2 @65)
    C) Mobility

  8. JeffT says:

    A) Done
    B) B1: Done / B2: @95 / B3: @20kg
    HW: Done

  9. Jeremy says:

    Done at Gregory Gym. They got rid of the powerlifting room, the bastards. It was really weird to workout in a globo gym atmosphere. Couldn’t do the HW in there, though.

  10. MarkB says:

    A) 255
    B) done
    Mobility) done
    Gymnastics) handstand holds done

  11. Jason says:

    A) Done @ 275
    B)Done w/ 40 lb weight vest

  12. Brandon Mayernik says:

    A. 365 felt real heavy so I dropped to 315 which was probably alittle too light.
    B. done
    Hw. Done

  13. jgwhitefield says:

    Done @ 315
    No hW cuz I was in Gregory but got sets of bench press and dips just to feel swoll

  14. vanlandingbad says:

    A) 355 and 365
    B) Done

  15. drusellers says:

    A) 285
    B2) Banded
    Handstands done.

  16. mlubke says:

    A) 255
    B) done
    Mobility done

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: