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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

SKILL

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

3 Rounds of 3 Minutes on 1 Minute off

5 Deadlifts 135/95 lb
3 Hang power cleans 135/95 lb
1 Thruster 135/95 lb

Workout notes

Today’s workout is all about the barbell! We have a three round interval workout with three minutes of work and one minute of rest.  Treat each three minute period as a mini AMRAP scoring as many rounds and reps as possible.  The workout is prescribed as a complex of barbell movements starting with what is essentially the easiest and progressing to the most difficult.  You’ll want to test each movement as you warm up but pay special attention to your thruster weight as that will most likely be more challenging than the set of deadlifts or cleans.  You should be able to do a round unbroken with your chosen weight but that is not a requirement for the workout.  If you are breaking up the sets remember to be somewhat strategic by resting prior to your last deadlift and hang power clean if needed.[/vc_column_text][/vc_column][/vc_row]