February 12, 2019

By February 11, 2019Workout of the Day

Skill

Deadlift
4-4-4-4-4

Work up to a strong effort set of four 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

50 Lateral burpees over the bar
35 Front Squats 135/95 lb
20 Push Jerks 135/95 lb

Workout notes

Today we have another variant of a chipper style workout performed as an AMRAP.  We’ll start with a large set of a body-weight conditioning movement and then move on to two weightlifting movements.  All three elements and set sizes will have a high level of difficulty. Starting with a large set of burpees can be daunting.  Move at quick but sustainable pace so you leave something in the tank to tackle the high rep barbell stuff that follows.  As you warm up, test out both the front squat and push-jerk weight.  Ideally you can knock out high rep sets with both movements.

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