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February 27, 2018

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 though each set of two and as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 10 Minutes

3-6-9-12-15…
Push-up
Box Jump 24/20″

Workout notes

Today’s workout is a time priority couplet of two bodyweight movements.  The rep scheme is an ascending ladder.  In the first round you will complete three reps of each, then six and so on.  Your score will be the number of reps in the round you completed plus any addition reps in an incomplete round.  For example, if you completed the round of fifteen and one push-up in the round eighteen, your score would be 15+1.  Both movements are bodyweight but they vary significantly in their training stimulus.  The push-up is mainly a strength based movement when performed correctly and box jumps should feel like a conditioning movement.  Choose a height that lets you move quickly and consistently and let your breathing recover as you work through the larger rounds of push-ups.

 

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