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December 9, 2014

Strength

2-2-2-2-2-2-2

Push Press

Working from the floor,  perform a 2 Rep push press, increasing with each round. Make sure you do not re-bend the knees to lock out the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

AMRAP in 6 Minutes

5 Deadlift 275/185lbs
10 Box Jump 24/20″

Workout notes: The dreaded deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts because it’s one of the many areas we can improve our functional fitness.  Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh.

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