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WOD

WOD

By Coach Lunney | In WOD's | on December 5, 2017
COMPETITOR and RXD

Deadlift
5-3-1-3-5

FITNESS

Deadlift
5-3-3-3-5

The meat and potatoes of today’s workout is our Deadlift strength session, where athletes will work for upwards of 30 minutes to establish some heavy maxes for the day. If athletes have recently tested a 5, 3 or 1-rep max, they can choose to work off a percentage of that current max for today to hit some heavy volume. If athletes have not tested these maxes recently, today is a good opportunity to, as the workout yesterday will not likely have taxed their CNS or posterior chain intensively.

The first sets of 5 and 3 are designed to be at a lighter weight than the second set, with the single being the showcase in the middle. If anyone is feeling good, strike while the iron is hot and let them attempt a few more singles if they are going for a PR, but cap them at three total heavy singles for the day as they still have volume to work in afterward. See below for weight guidelines per each group. Make sure that athletes are taking at least 3 minutes of rest between each working set above.

 

FINISHER:

TBA –  🙂

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