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October 14, 2015

Strength

Deadlift

2-2-2-2-2 (No TnG)

We’re working up to a strong effort set of 2 deadlifts. Today we have a twist that you may not have encountered before.  During each heavy double you will let the bar rest momentarily on the ground. The idea is to follow yourself very quickly after the first lift. So no bouncing or “Touch and go”. You will have to control the bar to the ground as well. You should find that the second rep is much harder than you are used to if you have never performed a double in this manner.   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

AMRAP in 6 Minutes
15 Double Unders
5 Push-Ups

Workout notes: We’re working in a very different time and modal domain than we did yesterday.  Today we have a sprint with a high skill movement and a high strength movement.  If 15 Double Unders will be a challenge, choose a smaller number that you can complete without too many trip ups. Because this is such a quick workout you won’t want to get stuck at either movement for too long. Focus on keeping your Push-Ups strict through the whole workout.  Scale the movement as needed to make sure you are working strict strength and avoiding “worming”off the floor. Go Fast! Have fun!

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