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May 22, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week: Friday-5/26: No 6:30PM Class Saturday-5/27: No 10:30AM Open Gym Sunday-5/28: No Gymnastics or Free Class Monday-Memorial Day: Classes at 9:30 & 11AM ONLY. [/creativ_alertbox]

Skill

Deadlift
10-10-10

Today we are taking on some high rep deadlifts.  We are working on 10 touch and go reps without resting at the bottom or letting go of the bar.  You can choose to use one weight for all 3 sets or build in weight as you go.  A good weight to start with would be a challenging weight that you might use in a workout. 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.  As always make sure that you have established a straight back and an appropriate setup as you address the bar.  Be sure to maintain your posture for all 10 reps of each set AND as you increase in weight.

WOD

8 minute AMRAP*
Medicine Ball Cleans 20/14lb
*EMOM 5 Burpees

Workout Notes: Today’s workout is all about timing.  At the start of each minute, including the first minute, you will perform 5 burpees.  Make sure to establish a quick burpee speed from the start so that you leave yourself enough time to start racking up medicine ball clean reps. For the cleans your feet will be on the outside of the ball with your hands and arms inside your feet to hold onto the ball.  Use the same explosiveness from your hips as you would with a barbell clean and drop under the ball fast to catch it in a squat. Make sure to stand tall to complete each rep.  If burpees are a tough movement for you, consider taking a few extra seconds at the end of each minute to catch your breath before the burpees start for the next minute. Your score for this workout will be your total medicine ball clean reps.

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