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Oakdale, CA 95361
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Another night at the singles bar

December 23, 2014

For the Deadlift, buy information pills the protocol is the same as last week – 3 quick, purchase heavy singles.  Focus on a perfect set up, pulling with your chest up, and accelerating that bar off the floor.

If your back is still a little spicy from last week, keep it lighter than last week – think like 80%.  But if it feels good, go heavy.  We will begin a strength protocol next week.

If you choose to add weight to your walking lunges, this is a pretty good description, especially on how to pick the damn thing up.

Workout of the Day

Strength/Skill

Deadlift, 1.1.1

In 20 minutes, build to a heavy set for the day of 3 quick Deadlift singles

Conditioning

AMRAP 15

20 Doubleunders

10 Walking Lunge Steps

5 Pullups

The Pullups go up by 5 each round, so the 2nd round is:

20 Doubleunders

10 Walking Lunge Steps

10 Pullups

The third round is

20 Doubleunders

10 Walking Lunge Steps

15 Pullups…

If you think you are going to get around the set of 50 pull-ups, do the lunges with a 53/35 KB in the front rack.

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