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October 27, 2016



Work up to a strong effort set of  two 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 though each set of two and as you increase in weight.

AMRAP in 10 Minutes
10 Front Rack Walking Lunge Steps 115/75 lb
50 Double Unders

Workout notes: Pay special attention to the walking lunge steps! The prescribed weight usually feels much heavier than what you are used to when performing a bi-lateral lifting movement. Be certain that you can perform the lunges on both legs with proficiency.  Keep your torso upright and carry the barbell in the front rack position with your elbows ups.   We’ll offset those lunges with a heavy dose of double unders. If you are new to the movement and struggling, use this opportunity to commit to a set number of double unders per round even your score is diminished. You can scale the rep count per round or set yourself a target number and switch to single unders if you are  struggling to complete any reps.


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