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April 26, 2019

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REMINDER

We will be cancelling the 6:30PM class today, Friday the 26th, for our trivia night/going away party for Sydney and Corey.  Hope to see you all there![/text-with-icon][vc_column_text]

SKILL

Deadlift with controlled descent (no TnG)

3-3-3

Today we’re working on a familiar lifting movement but adding in a difficult twist.  We’ll work up to a moderately heavy weight and knock out three triples.  For these triples you’ll lower the barbell down under control rather than letting it slam to the floor and use the bounce to help you with subsequent reps or dropping the bar from the finish position.  Performing the deadlift in this manner is going to make those second and third reps feel much harder than it might normally since you are essentially doing three heavy singles back to back.  Keep that in mind when choosing your weights and focus on maintaining good posture throughout.

WOD

AMRAP 10 Minutes *

Pull-ups

4 Burpee box jumps 24/20″ EMOM

Workout notes

For today’s workout you will have a total of ten minutes to complete as many reps as possible of pull-ups.  We’ll set up a sixty second interval timer and you’ll start with four burpee box jumps at the top of every minute.   Ideally it should take you no more than about twenty seconds to complete those burpee box jumps.  If you find that you are using a lot of time to get through those reps consider scaling the number you do in each round to two or three. You’ll want to make sure you have enough time to knock out some reps on the pull-up bar.  Transitioning in and out of a band might be tough to do in a short time frame so consider jumping pull-ups or ring rows for this workout if you need a good scaling option.[/vc_column_text][/vc_column][/vc_row]

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