Monday's always a good day to lift something heavy!
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Pic: Angela Clancy

Strength WoD:

For Max Loads:

Deadlift

5 - 5 - 3 - 3 - 1 - 1 - 1

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On the sets of 5's and 3's it is NOT "touch & go" reps today. RESET every single rep.

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• "Heavy Day" on the Rooftop! The deadlift carries with it the very real potential for you to lift the most amount of weight you will ever do with a barbell.
• With that potential comes the respect it needs, demands & deserves in order to lift it and lift it well. On the sets of 5's & 3's there will be no touch & go reps. Instead you will perform "dead stop" reps where you must reset every single time. The bar must remain on the floor for approximately 2 seconds. Any less & it will sneak back to "touch & go" stuff. Any longer & you risk missing the window before your body thinks the set is done! (If you don't know what "dead-stop" is don't worry, we will of course teach you).
• Why do this? Well there's an old saying that states "the first ones the worst one". Its as if its condoning poor position & form because by the second rep onward your back would've straightened out! Not in our gym folks! We want you to brace your midline & set your back properly Every. Single. Time.
• We will also leave the belts inside today please.
• To finish there will be some ab work.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post all loads to Beyond The Whiteboard.