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March 9, 2016

Strength

Back Squat 10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 6 Minutes

10 Deadlift 225/155 lb
50 Double Under

Workout notes: The benchmark weight for this workout is in the heavier range depending on your 1RM deadlift. We want to keep that total load in the 60% range of your 1RM. Something you could easily perform a set of 10 if you wanted to.  The workout is short so you should be moving fast!  A deadlift workout like this doesn’t train or test your top end strength but should fall more into the realm of muscle stamina and endurance.   The double unders are always tough but remember the time priority of the AMRAP will get you out of trouble if you hit a wall. Either way you will get a good workout!

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