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
AMRAP in 10 Minutes *
Thrusters 95/65 lb
* 8 One arm alternating russian kettlebell swings 32/24 kg EMOM
Workout notes
Today’s workout of the day has several tricky components! For starters, this workout is a 10 minute AMRAP but we have a difficult “buy in” every minute. Starting at 0:00, you’re performing 8 one arm kettlebell swings, alternating every rep. In order to accumulate thrusters during the work period of each minute you will need a kettlebell weight you are comfortable going unbroken while fresh AND under fatigue. That may mean using a lighter kettlebell than normal so you can get to the barbell quickly. Your score will be your total number of thrusters completed in 10 minutes. The benchmark load is on the lighter side for thrusters. So we’re looking for a weight you could perform at least 1-2 larger sets in each round.