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December 6, 2017

Skill

Deadlift

2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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

AMRAP in 12 Minutes

30 Alternating Dumbbell Clean & Jerk 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority couplet with a weightlifting movement and short run.  The dumbbell clean and jerk is probably an unfamiliar movement but shares the same mechanics with it’s barbell cousin. Start with the dumbbell on the ground and aggressively open the hips to drive it to your shoulders. Your arm should be internally rotated when you receive the dumbbell at your shoulders.  This puts you in a good position for the jerk.  Dip and drive the dumbbell upward while you keep your thumb facing behind you. The dumbbell with be perpendicular to the body when performed correctly.  TnG is an option but not required! You can transfer the dumbbell overhead or at the shoulder.  Try testing out both methods and see what method feels the safest and most comfortable.

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