Wednesday 11/1/17 - A Not Quite Max


MAIN WOD

M-1: Deadlift

5-5-5, then accumulate 15 paused reps at -15%

Notes: Build over the first three sets to a challenging but not quite maximal set, leaving one good rep in the tank. Paused reps are performed at 15% less than to day's heavy set of 5. Pause for a full three count just below the knee, then stand up the rest of the way. Slow eccentric.

M-2: 10:00 AMRAP:

5 Deadlifts, 245#/165#

10 Pushups

10 Toes-to-Bar L2: 205#/125# Hanging Leg Raises L1: 135#/95# V-Ups or Toes to Post

Extra Credit:

3 Sets for Quality:

30 Hip Extensions or

0:15-0:30 L-Hold

FITNESS

F-1: Deadlift

5-5-5, then accumulate 15 paused reps at a lighter weight

Notes Build over the first three sets to a challenging but not quite maximal set, leaving one good rep in the tank. Paused reps are performed at least 15% less than today's heavy set of 5. Pause for a full three count just below the knee, then stand up the rest of the way. Slow eccentric.

F-2: 10:00 AMRAP:

5 Deadlifts, moderately heavy

10 Pushups

10 Toes-to-Bar or knee raises

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