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AMRAP 10min

1-2-3-4-5…
Deadlift (315/205lbs)
Over Unders

PART 1:

To be done 30 minutes before class

Deadlift
5-4-3-2-3-4-5
– Use the heaviest weight possible on each set. These are to be performed “dead stop.” Each rep the bar must completely settle before pulling the next rep. Do not perform as touch-and-go, however keeps hands on the bar for the entirety of the set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

Bench Press
10-10-10-10-10

Strict pull up
5 x 10-15 reps

– Alternate movements each set and go as heavy as possible on the bench.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.