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January 6, 2017

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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 

“Heavy Helen”

3 rounds for time
400m Run
21 KB Swings 32/24kg
12 Chest-to-Bar Pull-Ups

Workout Notes: We’re taking advantage of a quick break in all the rain and getting some running in with a twist on a classic benchmark workout.  If you can not yet do chest-to-bar pull-ups you can perform chin over bar pull-ups, banded pull-ups, ring rows or jumping pull-ups.  The kettlebell weight is a little heavier here so feel free to jump up in weight if you’ve been swinging the same kettlebell for awhile.  The original benchmark weight for “Helen” is a 24/16kg for the kettlebell and chin over bar pull-ups.  If you’ve never completed this workout feel free to give it a try!

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