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May 9, 2017

Skill

8×2
Deadlift

Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 8 sets of 2 or you can add weight every set and work up to a heavy double. 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.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

AMRAP in 8 Minutes
6 Burpees to a plate 45/25lb
12 Overhead Walking Lunge steps with a plate 45/25lb

Workout Notes: Todays workout is on the shorter side.  The goal here should be to move quickly through your reps and to focus on fast transitions between the burpees and lunges. You will complete each burpee in front of your weight plate and then stand tall on the top of your plate with open hips to complete the rep. The Overhead Walking lunge requires good shoulder mobility and strength in order to hold the weight over your head with what is essentially a narrow grip. Focus on pressing up overhead and keeping the elbows extended so the plate is in a strong position overhead.  If you find that you don’t quite have the mobility yet you can always carry the plate at your chest rather than overhead.  Another scaling option for this workout would be to leave the plate out of the lunges completely and perform bodyweight lunge steps instead.

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