The Grind

Dec 20th Friday

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Happy Deadlift 1RM day! Most important things to remember are: Breathe in and BRACE the core before pulling. Keep the lats/upper back TIGHT, and head in line with the rest of the spine. DONT overextend the spine! Take lots of rest between 1RM attemps andddddd CHEER ON YOUR BUDDIES!

Deadlifts

Level 1
Find 1RM

Up to 4 Rounds

Level 1
4 Jefferson Curls 6 Push-Ups8 DB/KB Rvs Woodchops in Lunge (Per side) 10 Teapots (Per side) 250m Row

Elevated

Up to 10#

Up to 15#

Knees

15#

20#

Knees/Toes

18#

25/26#

Toes

20#+

35#+

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