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June 23, 2014

Strength

Back Squat

8-5-5-3-3-1-1-1

Work up to a strong effort Back Squat.  Just like every other squat we do, make sure that you keep your chest up and track your knees over your feet.  Don’t cave forward and actively press back against the bar. New lifters make small jumps and use your strain to gauge the difficulty of the lift. Use a spotter or spotters and have a bailout plan!

 

WOD

AMRAP in 10 Minutes

30 Double Unders
12 Deadlift 165/110lbs

 

Workout notes:

These deadlifts should be fairly light for you. Something that’s well below 50% of your 1RM would be appropriate. Doing large sets for the whole workout should be a goal.  Shoot for 5-8 rounds.  Double unders can be scaled to single unders at 3:1 but consider that an AMRAP  is a perfect opportunity to challenge yourself with a difficult movement!

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