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December 30, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We are only open for a half day tomorrow and closed New Years day. We will return to normal hours on January 2nd! [/creativ_alertbox]

Strength

Overhead Squat 8-5-3-1-1-1-1

Work up to a strong effort 1 rep overhead squat, not necessarily a max effort lift but a challenging weight. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Remember to turn your arms out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today due to a mobility issue spend some time working on your front or back squat.

WOD

For Time

21-15-9

Dumbbell Burpee Deadlift 45/30lbs
Dumbbell Front Squat 45/30lbs
Dumbbell Push Press 45/30lbs

Workout notes: You will be using 2 dumbbells for this workout and hanging on to them for the entire workout.  Each movement tends to tax muscle chains independently but of course there is some carryover.  Going unbroken is possible but it is going to be really difficult!  Most of us will need to break up the rep rounds into sets so plan those out to minimize extra reps.

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