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February 21, 2017

 

Skill

Deadlift
5-5-5-5-5

Today we will be completing 5 sets of 5 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  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 for all 5 reps of each set and as you increase in weight.

WOD 

5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg

Workout Notes: Today’s workout is for time and will start with 15 kettlebell swings. Focus on using your hips and legs to initiate the movement while keeping your chest up through the full range of motion.  We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to complete 9 in a row during at least the first round with the weight you choose.  Do your best to practice perfect push-ups without breaking at your midline or resting at the bottom of the rep.  If you need to scale the push-ups you can follow the same movement standards performing reps from your knees.

 

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