Wednesday January 6th – Diamond Hill CrossFit
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Wednesday January 6th

5
Jan

Wednesday January 6th

Heavy Day
“Deadstop” Deadlift
7-7-7-7-7
Then…
Take 40% of your best lift
and perform:
Deadlift + :05 Negative
Return to Floor
3 sets x 7 reps, Rest at least 2 minutes between all sets.

Accessory:

3-5 Sets:
:30 Good Mornings
:30 Single Arm DB Press (Left)
:30 Single Arm DB Press (Right)

Notes:

It is the middle of the week, and we have a fun heavy day that will present us with a nice metabolic break. Sets should be “Deadstop,” meaning that you pause for a brief moment at the bottom of the rep (i.e. no touch-and-go reps). However, make sure the hands stay on the bar the entire time. We want all our athletes to NOT use a mixed grip today and instead keep a double overhand for all sets. This will be beneficial to us in many ways and will have tons of carryover for other movements. Without a mixed grip we might not be able to lift as much as we normally do, and that’s OK. This presents a great opportunity to try using a hook grip Today we have 5 total working sets; 5 sets of 7. Then, we will strip the bar down to 40% of our best lift and take 3 more sets at a controlled tempo. We want to rest about 2 minutes between sets. We want these to be ascending in load today, meaning that your fifth set of 7 will be
the heaviest weight you pull today.

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