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05.10.18 Deads and Dimmels

10
May

05.10.18 Deads and Dimmels

Warm Up

400m run or row

2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

then….

Lateral Box Walk Overs
×(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3 sets

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Deadlift and Dimmels
Deadlift 5 sets of 2 reps
set 1-2 @ 80-85%
set 3-4 @ 85%
set 5 @ 85-90%
then..
Dimmels 3 sets of 8 reps @60-70% 1RM deadlift

WOD
5:00 EMOM
5 box jumps + 5 supinated grip barbell rows- athlete picks weight

then.. not timed 2-3 sets depending on remaining time in class
barbell roll outs x 12-15 reps
rest 60 seconds
L-sit taps x 40 seconds (:20 each leg) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be
rest 60 seconds

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