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April 18, 2017

Skill 

Deadlift
5-5-5-5-5

Yesterday we worked on the strict press, our lightest lift, and today we are at the opposite end of the spectrum with our heaviest lift.  For today’s deadlifts you can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture for all 5 reps of each set and as you increase in weight.

WOD

7 rounds for time
21 Sit-ups
7 Left Arm Dumbbell Snatches 50/35lb
7 Right Arm Dumbbell Snatches 50/35lb

Workout Notes: Today’s workout is a simple couplet of sit-ups and dumbbell snatches.  The dumbbell snatches will be done a bit differently as we normally alternate arm each rep when we see this movement.  Today you will start with your left arm and complete all 7 reps there before moving to your right arm for the second 7.  Even though you are not alternating arms, make sure that you touch both heads of the dumbbell to the ground between reps. If you have been using the same weight for awhile now today would be a great workout to bump up the weight of your dumbbell.  If the volume of this workout looks like a lot it can be scaled down by total rounds.

 

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