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Wednesday, October 5

[one_half]
RXD
Deadlifts
5 – 3 – 1
[/one_half]

[one_half_last]
FIT
Deadlifts
5 – 5 – 5
[/one_half_last]


Today, the focus is to go as heavy as possible on the Deadlifts. The amount of sets will vary depending on how heavy people are able to go. We have added some deficit Deadlifts into the Prep portion for something different and accessory work during your lighter loads. Done safely, these can help with strengthening that first piece of the Deadlift, and creates a different stimulus that most people are not used to.

Beyond RXD

PART 1

Power Snatch
2-2-2-1-1-1

NOTE: Quickly build to a heavy single for the day

PART 2

For quality:
25 Hip extensions
25 Back extensions
25 Hip & back extensions

NOTE: Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however you can.

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