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November 6, 2017

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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 10 Minutes

20 Push-ups
30 Alternating Dumbbell Snatch 50/35 lb
40 Sit-ups

Workout notes: Today’s workout is a time priority triplet with two bodyweight movements and a common weightlifting movement.  The set size for our push-ups is in the moderate range so you’ll want to prepare for the difficulty level to increase as you get fatigued during each set and as you complete rounds.  Scale to a method that keeps your torso locked flat in the hips and back so can maintain the strength stimulus throughout the workout.  Most of us will need to add additional rest as you get deeper into the workout.  Snatches can be performed as touch and go or as single repetitions.  Whichever method and weight you choose should keep you working with a constant output rather than performing max effort reps or sets and needing a bunch of rest.  Use your dumbbell as an anchor and target for the sit-ups if you like. This will allow to keep your reps fast and put an emphasis on the hip flexors during your workout.

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