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May 11, 2017

Skill
Back Squat
10-10-10

Today we’re performing 3 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 10 Minutes

200M Run
30 Alternating One-Arm Dumbbell Clean & Jerks 50/35 lb

Workout notes: Today we have a couplet that features a short run and a dumbbell. With 10 minutes to work we’re looking for a dumbbell weight that you can move continuously throughout the workout. Each rep must alternate arms and the dumbbell must at least tap the floor between each rep. Touch and go is an option here if you decide to swap hands with the dumbbell in the air.

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