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July 11, 2017

Strength

Deadlift

5×2

Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 5 sets of 2 or you can add weight every set and work up to a heavy double. 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 as you progress through each set and as you increase in weight.

WOD

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Hang Power Cleans 155/105 lb

Workout notes: Today’s workout is a triplet of three very different movements. We start with with a run before moving into 21 burpees jumping laterally over the bar.  If for any reason you shouldn’t jump you can either perform regular burpees next to your bar or step over the bar after each burpee rather than jump.  If you are capable of jumping do your best to maintain the jump even when you get tired. After the burpees move on to your barbell for 12 hang power cleans.  The weight on your bar should be manageable for sets throughout the workout.  Plan to get through the 12 reps in no more than 3 sets with the weight you choose.

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