WOD 1/4/09

5×3 – Deadlifts

5×3 – Press

ME for this go ’round will be Deadlifts, 5 sets of 3 reps, followed by Presses, 5 sets of 3 reps. Warm up thoroughly in both movements, working up in weight, and then load up your working sets and go. Good form as always. There is no time limit, so don’t rush it.

Rest for a few minutes after the DL’s and then get into the press. Remember, this is a strict press, so no push press or jerking the weight up. The bar should start resting on the front head of the delt, full grip, tight midline and core, elbows slightly forward of the bar, and drive the bar directly up. I envision the bar coming up slightly diagonally towards me, cutting through my chin to get overhead. That means I need to move said chin out of the way, so use some very slight upper torso body english to get the head out of the way, then quickly back under the bar as it clears your melon and you can lock out directly overhead.

Get some!

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