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August 11, 2017

Skill

Deadlift
2-2-2-2-2

Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 5 sets of 2 or you can add weight every set and work up to a heavy double. 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 as you progress through each set and as you increase in weight.

 

WOD

for time

21 Hang Power Clean 155/105
200M Run
15 Hang Power Clean 155/105
200M Run
9 Hang Power Clean 155/105
200M Run

Workout notes: Today’s workout is a couplet with a monostructural movement and weightlifting as well. Even though this is a couplet it may feel very similar to a single element metcon as the run is short and won’t quite feel like recovery.  Choose a weight that you can maintain sets with throughout the workout.  You should be able to open up with 5-7 reps in the set of 21 with the weight you choose. If at any point you have to resort to singles or doubles you have gone too heavy.

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