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September 5, 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

10 Jumping alternating lunge steps
10 One arm alternating russian kettlebell swings 32/24 kg

Workout notes: Today we have a time priority couplet with two very interesting movements! Jumping lunge steps are an explosive plyometric movement that require good power, balance and coordination to pull off a set of ten in quick succession. Most athletes will need to break them up as you fatigue so go easy in those first few rounds and pace yourself.  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Alternate arms by switching as the kettlebell is at the apex of the swing but rest as needed. You will most likely find the one arm variant to be a little more difficult that your standard swing!  If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead.

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