Thursday June 17th – Diamond Hill CrossFit
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Thursday June 17th

16
Jun

Thursday June 17th

HEAVY DAY

WORKOUT GOALS
1.)  Aim to lift around 70%+ of your best deadlift for all 8 sets.
2.)  If you are looking for more of a challenge, try using a clean grip for all 8 sets.

ALL LEVELS
EVERY 2:00 X 8 SETS
5 Deadlifts

Accessory

3 SETS
15 DB Side Bends / Side
5 Weighted Strict Pull-ups

Stretching

3 SETS
:30 Alternating Standing Figure 4 Stretch
:30 Standing Hamstring Stretch / Side

Notes

Target Load | Hold 75%+ of your 1-rep-max deadlift across all 8 sets.
In today’s workout the goal is to lift a consistently heavy load across each set for the entire workout. Each set of deadlifts should be performed unbroken, however, you can drop the bar from the top after completing the 5th rep. If you are looking for a challenge, try performing all your reps and sets with a double overhand grip. This will be more challenging than mixed grip.  Similarly, don’t rush the reps. Avoid bouncing the bar off of the ground or using the
momentum of your descent to make the next rep easier. Maximizing time under tension makes us stronger and improves our ability to hold strong positions.

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