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September 8, 2014

Strength

Back Squat 8-5-5-5-5-5-5

Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

For time

60 Sit-Ups
30 Alternating Dumbbell Snatch 45/30lbs
40 Sit-Ups
20 Alternating Dumbbell Snatch 45/30lbs
20 Sit-ups
10 Alternating Dumbbell Snatch 45/30lbs

Workout notes: The dumbbell snatch starts and ends at the ground!   Make sure you are not dropping the dumbbell from overhead but switching hands at the bottom of the rep.  The Rx weight might be light for some but if you can’t control your dumbbell to the ground you have probably gone too heavy!

 

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