I did a 5 rep x 5 sets heavy DL WOD last night. I wanted to work on good technique and also feel some heavier weight. I have not deadlifted in a long time... with any real weight so I thought it would be a good idea.
basic warm up first
135 x 10
175 x 8
190 x 6
205 x 5

235 x 5
255 x 5
275 x 5
295 x 5
315 x 5 (this one was a little slow off the ground and I rounded a little bit. I was not as explosive as I'd want. The grip was feeling it.)
No belt, only chaulk for the reps after 190.
Good Workout overall... I was going to do another at 285 but felt a slight twinge as I was resetting so I decided to call it quits after 315.
I stripped the bar and then went to doing walking lunges with plates overhead for 50' adn then pushign a weight on the floor for 50 immediately after the walking lunges... great leg killer frontal and posterior chain.
started with 25 lb OHD + 45 lbs on the floor
35 lbs OHD + 70 lbs on the floor
45 lbs OHD + 90 lbs on the floor (x2)
stretched out and went home.

1 set of 5 reps.

Weightlifting
Snatch (60kg)
C&J (80kg)
3x5 Glute Bridges (65kg)
5x5 Sots Press (20kg)
3x5 Barbell Rollouts
60 seconds Left-Side Plank Hold
Left Arm Isolation Work (5kg plate)

A. Snatch 2-2-2

B. Five rounds for time of:
3 Snatches 135/75
40 double unders

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

Streght:
4x5reps Front Squat (30 40 50 60kg)
WOD:
10 min cap:
5 rounds:
5 Clean 60kg (hice con 45kg)
10 Burpees Over Bar
Despues AMRAP: (hasta llegar a los 10min.)
7 Front Squat
8 T2B
Hice las 5 rondas mas 4 Front Squat)

1,2,3,4,5,4,3,2,1

FRONT SQUAT @ 75#
HANDSTAND PUSH UPS

5:40

5 ROUNDS FOR TIME:

5 POWER CLEANS @ 75#
20 DBL UNDERS (60 SINGLES)

8:04

Walk w/ Malley & Stanley, 1:15:00

A. Snatch 2-2-2: 63lbs
B. Five rounds for time of:
3 Snatches 135/75: 53lbs
40 double unders: double under practice. DIE.