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May 8, 2015

Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

In front of a clock set for 12 minutes

1 Minute of Sit-ups
1 Minute of Sumo deadlift high-pulls 75/55lb
2 Minutes of Sit-ups
2 Minutes of Sumo deadlift high-pulls 75/55lb
3 Minute of Sit-ups
3 Minutes of Sumo deadlift high-pulls 75/55lb

Workout notes: We have two movements that look simple on paper but will be difficult when paired together.  The SDLHP will take a little getting used to if you are unfamiliar with it.  Start with a wide stance and finish with the barbell at the clavicles. The suggested load is light so stronger athletes might be able to get away with performing the movement with just the arms but try to avoid that! Work on efficiently recruiting the hips and midline to drive the barbell upwards.

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