Monday 171106

 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

4×4 deadlift @2021

2 second ascent, pause/breathe at the top, 2 second descent, touch and go

Looking for a heavy set of 4, but the goal here is mechanics. Shoot for 75-85% of 1RM if mechanics are good. This means bracing and positioning need to be on point. Keep the bar close to the body.

https://www.youtube.com/watch?v=6JgGPWoYXqk

https://www.youtube.com/watch?v=a-DJu0bEVPw

B. WOD: 

80 Double Under

40/28 push up

20/14 CHIN up

10 Deadlift 315/215

20/14 chin up

40/28 push up

80 double under

COOL DOWN

C. Above and Beyond:

Running Intervals

5-6 sets

Run 800m @1mile pace

Rest 3-5 min

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