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Workout of the Day


CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Compare to 200120.

Comments on 200621


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Tim McManemy
August 27th, 2021 at 12:46 pm
Commented on: 200621

215 Back squat

115 Shoulder press

255 Deadlift


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Kury Akin
October 31st, 2020 at 11:07 am
Commented on: 200621

BS 5x5 @85kg and rotator cuff rehab

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Cy Azizi
August 3rd, 2020 at 5:11 pm
Commented on: 200621

Squat 210




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David Swicegood
July 19th, 2020 at 5:51 pm
Commented on: 200621

Back squat 165

Shoulder press 120

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Giuseppe Petrillo
July 14th, 2020 at 7:01 am
Commented on: 200621

160 kg

82 kg

190 kg

old ones

160 kg

80 kg

180 kg

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Jeff Chalfant
July 13th, 2020 at 2:47 am
Commented on: 200621

285 squat (missed at 315)

150 press (missed at 160)

420 deadlift (aborted 445)

Feeling uncharacteristically weak but then again I did basically do a 7 rep deadlift max last week so it makes sense.

Total 855 -haven’t tested this low in a while, all at roughly 85% of max.


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Felix Seraphin
June 30th, 2020 at 4:45 am
Commented on: 200621

BS 245# SP 115# DL 345#=705

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Karina Findlay
June 28th, 2020 at 1:30 pm
Commented on: 200621

BS 150# SP 70# (PR) DL 190#

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Mike Scott
June 26th, 2020 at 5:57 am
Commented on: 200621

Lucas (first ever CFT): 690

BS - 5x135, 3x185, 1x265, 275, 285(f)

SP - 5x65, 3x95, 1x115, 120(f)

DL - 5x135, 3x185, 1x275, 285(pr), 300(pr)

Me: 755

BS - 5x135, 3x185, 2x250, 1x275, 290, 305

SP - 5x75, 3x95, 1x135, 145, 150

DL - 7x135, 3x185, 1x275, 285, 300

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Marcel Ferreira Martins
June 24th, 2020 at 1:42 am
Commented on: 200621


Back squat 154,54kg

Shoulder press 79kg

Deadlift 188kg

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Doug Profitt
June 23rd, 2020 at 10:47 pm
Commented on: 200621

Sorry, I'm actually way late to this.

I actually did this WOD 2 Saturdays ago, but I'll post my score today and pretend I did it 2 days ago.

Back Squat - 315 (10-lb PR)

Press - 100 (No matter what I do, I continue to suck at pressing)

Deadlift - 365 (5-lb PR)

780 CFT (35-lb PR)

All at 62 years old!

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MaKenan Sciandra
June 23rd, 2020 at 10:44 pm
Commented on: 200621

3 attempts for 1 rep max

squat 275# x2 (total amount of weights owned)

press 155#

dl 275# (felt like I could do more)

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Richard Foster
June 23rd, 2020 at 12:31 am
Commented on: 200621

Made a mistake and did a 'whole body' stretching/relaxation session before the CFT.

Could not properly stabilize my core afterwards.

Squat - 195lbs - rounded lower back

Press - 135 lbs

D/lift - DNF

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Julien Brosseau-Pare
June 22nd, 2020 at 9:39 pm
Commented on: 200621

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Chris Prewitt
June 22nd, 2020 at 8:57 pm
Commented on: 200621


295# back squat

170# press

365# deadlift

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Morgan Greene
June 22nd, 2020 at 7:53 pm
Commented on: 200621




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Az Native
June 22nd, 2020 at 6:50 pm
Commented on: 200621

305 squat

155 SP

Did not do DL

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Myles Lance
June 22nd, 2020 at 6:27 pm
Commented on: 200621




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Robin Blankenbaker
June 22nd, 2020 at 4:12 pm
Commented on: 200621

SP 55lbs

no rack so I did a 10 rep max front squat @ 85lbs

DL 115 is all the weight I have...so 5 of those felt good.

55 yo female, 5’3” and 110lbs

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Goekhan Fidan
June 22nd, 2020 at 3:48 pm
Commented on: 200621

Bs 95kg

Sp 65 kg

Dl 130 kg

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Jim Rix
June 22nd, 2020 at 2:50 pm
Commented on: 200621

BS 235

SP 100

DL 280

CFT 615

All well below previous 1RMs

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Adam Pequignot
June 22nd, 2020 at 1:00 pm
Commented on: 200621


DL - 325 lb

Strict Press - 145 lb

Back Squat - 300 lb

Total = 770 lb

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Eric Root
June 22nd, 2020 at 7:41 am
Commented on: 200621

Squat= 215+2 25lb bands

Shoulder press=125


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itay derw
June 21st, 2020 at 9:15 pm
Commented on: 200621

Bodyweight 70kg/155lbs

Back squat 100kg/220lbs

Press 47.5kg/105lbs

Deadlift 105kg/230lbs

Overall 252.5kg/555lbs

Im certain I could have done more on the the back squat and deadlift but since i had no spotter to watch my form I didnt want to push it too far so I stopped when i felt my form is starting to break(though when I looked at my form on video afterwards it was perfectly fine).

Still, all those weights are new and never thought i could do them with such ease.

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Jeffrey Howard
June 21st, 2020 at 8:41 pm
Commented on: 200621


Live Long CrossFit

Mason, MI

790lb total


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Jon Finn
June 21st, 2020 at 8:26 pm
Commented on: 200621

Back Squat- 365lbs

Shoulder Press- 185lbs

Deadlift- 455

Total- 1,005lbs

Legs still shot up from earlier this week even after the rest day. But good enough for me. Did SLIPS training afterwards to cool down.

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Mack John
June 21st, 2020 at 8:23 pm
Commented on: 200621

Started CrossFit back in January from a powerlifting background.

Squat: 135x9, 185x6, 225x3, 275x2, 315x1, 365x1, 385x1, 405x1

Barbell Strict Press: 135x3, 145x1, 165x1, 175x1

Deadlift: 135x9, 225x6, 315x3, 405x1, 495x1, 515x1

Total: 1,095 pounds


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Dani Electa Dougherty
June 21st, 2020 at 8:19 pm
Commented on: 200621

Back Squat = 230 (15 lb PR)

Strict Press = 100 (5 lb PR)

Deadlift. = 305 (20 lb PR)

37 y/o female

5’10 — 165 lbs

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Charlie Pokorny
June 21st, 2020 at 8:03 pm
Commented on: 200621

Squat 325 - Press 195 - Deadlift 445

Total = 965

20-lb PR

200120 was 325 - 185 - 435 = 945


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Tripp Starling
June 21st, 2020 at 7:54 pm
Commented on: 200621

195# back squat

115# press

255# deadlift

compare to: 205, 125, 290


110# back squat

65# press

155# deadlift

compare to: 100, 60, 150

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Jeff Johnson
June 21st, 2020 at 6:40 pm
Commented on: 200621

315 Back Squat

185 Strict Shoulder Press

345 Deadlift

845 Total

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John Clarke
June 21st, 2020 at 6:01 pm
Commented on: 200621

Front Squat - 175

Shoulder Press - 115

Deadlift - 285

Front squat and Press from the floor.

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Nicole Deaver
June 21st, 2020 at 5:54 pm
Commented on: 200621

CrossFit Total

Back squat: 215 (5# PR)

Shoulder Press: 75 (PR)

Deadlift: 230(PR)- no more weight

Total: 520# (5# PR)

Compare to 1/20/20:

BS: 210(PR)/ SP: 75 (PR) / DL: 230(PR)

Total: 515# (10# PR)

Happy Father’s Day to all the dads out there!

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Mike Andridge
June 21st, 2020 at 7:49 pm

Congrats on the PR's!

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Js Smith
June 21st, 2020 at 5:45 pm
Commented on: 200621

Got the 2nd HEP-A shot Friday, still feeling weak

Done as 3 reps 

BS: 35#/45/55/65/75:85/95/105

SP: 35#/45/55/65/75

DL: 65#/85/105/125

Happy Father’s Day to y’all! Gotta go prep BBQ kabobs! Yum!

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Shaun Stapleton
June 21st, 2020 at 5:28 pm
Commented on: 200621

190-365-435 = 990lbs

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Steve Day
June 21st, 2020 at 5:16 pm
Commented on: 200621

Shoulder Press - 155 lbs

Deadlift - 350 lbs

Squat - 275 lbs

Total - 780 lbs

PRs across the board today.

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Charles Meyers
June 21st, 2020 at 5:08 pm
Commented on: 200621

CrossFit Total

Back squat, 1 rep 320.2

Shoulder press, 1 rep 172.7

Deadlift, 1 re 392.7 tried (407.7)


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Eric Love
June 21st, 2020 at 4:40 pm
Commented on: 200621





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Jim Rix
June 21st, 2020 at 2:58 pm
Commented on: 200621

60% of Emily, results there. I’m honored to commemorate And celebrate her life and service even As her dad surely is mourning on this Father’s Day.

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Julien Brosseau-Pare
June 21st, 2020 at 2:16 pm
Commented on: 200621

I don’t have access to enough weight to hit my 1rms today. Not even enough for 5rm. How would you substitute this workout?

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Eric O'Connor
June 21st, 2020 at 2:35 pm

Hi Julien, If you have enough weight consider doing a 5-10 rep max of some unilateral movements. For example:

*Back Squat could be a back rack split squat or a back rack reverse lunge for 5 reps each leg.

*Shoulder Press could be a landmine press for 5 reps each arm

*Deadlift could be a single leg barbell deadlift for 5 reps each leg

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Js Smith
June 21st, 2020 at 2:40 pm

Try 30-10-30 reps; 30 second negative rep, 10 reps (one second up, two seconds down), then another 30 sec negative. Each set is about 90 seconds.  I use it to work around a cranky back but should work well for your situation.

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QiHui Xing
June 21st, 2020 at 2:12 pm
Commented on: 200621

190709:back squat:150kg,shoulder press:65kg,deadlift:160kg.Total:375KG.

200120:back squat:140kg,shoulder press:60kg,deadlift:165kg.Total:365KG.https://youtu.be/sPsSTLofgQs

200621:back squat:155kg,shoulder press:66kg,deadlift:170kg.Total:391KG.https://youtu.be/ZICgZaO6_YY

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Christian Simpson
June 21st, 2020 at 1:49 pm
Commented on: 200621

Started CrossFit back in 11/2019... immediately found out my legs and shoulders we're far weaker so I started 531 program to supplement my CrossFit. So far so good...pr pr pr!

1/20/20: 245/125/300 = 670#

Today: 285/150/345 = 780#

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Nicole Deaver
June 21st, 2020 at 3:10 pm

Congrats on the PRs!!

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Julian Festor
June 21st, 2020 at 12:15 pm
Commented on: Low Carbohydrate Diet to Achieve Weight Loss and Improve HbA1c in Type 2 Diabetes and Pre‐Diabetes

Traduction :) (désolé pour les fautes d'orthographe)

Un régime avec peu de glucide pour la perte de poids et pour améliorer le HbA1c chez le diabétique de typé 2 et les pré diabétiques.

Question abordée : Est ce qu’un régime faible en glucide et qui est faisable prescrit par des médecins généralistes peut mener à des améliorations significatives du contrôle de la glycémie ?

Conclusion Rapide :

Cette étude de 2014 indique qu’un régime simple et faible en glucide qui ne met pas en avant la restriction calorique peut mener à des améliorations glycémiques suffisantes pour inverser le diabète chez un nombre significatif de sujet. Tandis que cette étude ne respecte pas les standards d’une étude clinique rigoureuse, elle donne des preuves supplémentaires qu’un régime faible en glucide peut être un outil effectif pour rétablir la santé métabolique.


Avant la découverte de l’insuline, la restriction en glucide était l’un des principaux traitements contre le diabète. Des recherches préalables mis en avant sur CF.com ont montrées de manière répétée qu’un excès en glucide était une cause de l’obésité et du diabète et qu’une réduction de glucide peut améliorer le contrôle glycérique et même résoudre entièrement des cas de diabètes.
Cette petite étude a testé l’impact d’un régime pauvre en glucide en Angleterre.

19 patients ont été recrutés dans une clinique de médecine générale. Tous les patients étaient diabétiques et était volontaire pour l’étude.

A l’inscription, les patients ont reçu une feuille décrivant le régime pauvre en glucide l’importance d’enlever les sucres et les céréales autant que possible tout en consommant des légumes, des protéines et du gras. Il a été dit au patient de manger à leur faim et de ne pas délibérément réduire les calories ingérées.

Sur les 19, 18 ont terminés l’étude sur 8 mois. 
Sur les 18, la perte de poids moyenne était de 8,6kg. Tous ont perdu du poids.

Le HbA1c moyen a diminué de 51mmol.mol à 40 et 16 des 18 patients n’étaient plus diabétiques à la conclusion de l’étude.

La pression sanguine moyenne a diminuée et le cholestérol total aussi.

A la fin de cette étude, 7 des 18 patients n’ont plus eu besoin de médicaments à l’issue de l’étude.

Qualitativement, les participants ont tous indiqué un meilleur bien-être et plus d’énergie. Les sujets ont également rapportés qu’ils n’avaient pas faim pendant le suivi de ce régime et plusieurs sujets ont été surpris d’avoir perdu du poids malgré l’absence de faim.

Ces résultats concordent avec une étude faite sur 44 mois.

Les auteurs de l’étude argumente que ces résultats supportent la preuve que la restriction de glucide réduit le gras dans le foi et dans le pancréas ce qui support en retour la restauration de ces organes et donc le contrôle de glycémie.

L’étude a des limites importantes. Elle a utilisé des volontaires. Leur rigueur n’a pas été suivi et il n’y avait pas de groupe de contrôle. Elle ne répond donc pas aux standards d’une étude clinique rigoureuse et ne donne pas d’aperçu sur l’impact spécifique d’un régime pauvre en glucide sur la progression du diabète par rapport à d’autres régimes.

En revanche elle donne des preuves venant du monde réel q’un régime faible en glucide sans restriction calorique peut amener des améliorations significatives sur le contrôle de glycémie chez la majorité des sujets qui suivent la prescription. Dans beaucoup de ces cas, ces améliorations ont suffit à inverser le diagnostique du diabète. Cela nous donne donc un argument supplémentaire supportant l’utilisation d’un régime pauvre en glucide dans la pratique médicale particulièrement si nous prenons en compte l’incapacité des standards de soin actuels à soutenir un retour à la santé métabolique. Des recherches additionnelles continueront à nous aider à comprendre la généralité, la constance et la puissance d’effets à travers une variété de régime, de format de traitement et de population.

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Stephen Bone
June 21st, 2020 at 11:59 am
Commented on: Low Carbohydrate Diet to Achieve Weight Loss and Improve HbA1c in Type 2 Diabetes and Pre‐Diabetes

I would also suggest readers with Diabetes (type2) should realise that Heart disease is the same thing as diabetes. I found out after 6 months research that most people are un-diagnosed diabetics see https://www.amazon.co.uk/Diabetes-Epidemic-You-Joseph-Kraft/dp/1425168094 the only true method is a Kraft Test. Diabetes is not the problem it is just a symptom of the real Disease "Insulin Resistance". you can not treat a symptom with Medication. My heart consultant and GP do not have a grasp of the correct science as well as most of the medical profession. If you read Dr Jason Fung you will understand the real science. One of the biggest problems is that LDL cholesterol is actually ok it is actually required to repair your body from bacteria, inflammation, and foreign viruses. It gets it bad reputation because it is always at the scene of the crime and should actually be viewed as the fire men at the scene of a fire.

My advice (but research it first with Ivor Cummins and many of his associates linked to him) is keep off Statins also.

https://www.youtube.com/watch?v=wnI9kaszQeo If you don't want Increased GGT levels or Liver disease, keep off Statins

Dr David Unwin is also a good source for information on diabetes (2) and how his patients have reversed it.

Insulin resistance is caused by high carb food and therefore only reversed by diet.

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Stanley Nasraway
June 21st, 2020 at 12:55 pm

Although contrary to the narrative championed by CrossFit, the overall preponderance of evidence demonstrates reduced mortality and cardiovascular complications with statins. I've listened to Fung on podcasts, and YouTube; he is a very good speaker, and I generally agree with the idea of lowering insulin surges, and I agree too with the idea of reduced carbohydrates. Of note, when searching for his research on PubMed, he has published a single case report in BMJ related to diet, intermittent fasting and Type 2 Diabetes Mellitus. Not a dedicated academician, doing the hard work of finding truth thru research. Be aware that his website promotes his side hustle of nutrition consulting; having a side business is fine, just be aware that there can be a conflict of interest. He is not completely objective, and he doesn't do the hard work of research, himself.

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Daniel Robinson
June 21st, 2020 at 11:55 am
Commented on: 200621

225 + 155 + 305 = 685

Happy Father's Day!

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Stephen Bone
June 21st, 2020 at 10:50 am
Commented on: At-Home Workout


Just to confirm this article.

I had a heart attack last July and weighed 15 stone. I had an A1c of 90.

I had a stent fitted. Being now confirmed a diabetic (which all heart disease people are but don't know it- look up Ivory Cummins). I went on a low carb diet. I am now 11.5 stone and an A1c of 32 and off Metformin.

I have a waist of 32" and a six pack which I will gladly send if requested. No weight training just brisk walking. The biggest problem is the cost of a new wardrobe.

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Nuno Costa
June 23rd, 2020 at 4:02 am

Sounds like you've had some incredible results - keep it up Stephen!

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Kyungtaek Kang
June 21st, 2020 at 10:34 am
Commented on: 200621

400 + 185 + 365 = 950-lb


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Reza Dehghanzadehsuraki
June 21st, 2020 at 4:50 am
Commented on: 200621


Coaching notes

Crossfit total is a benchmark for evaluating progress by 3 fundamental movements. These movements are the prerequisites for other weightlifting movements.

Template: This WOD follows “as heavy as possible” template.

Form: This exercise is a single modality WOD that uses of three movements in weightlifting element.

Purpose: The purpose of the exercise is to perform the heaviest resistance in 1 repetition. The amount of resistance should be progressively increased to reach the athlete’s 1RM. Athletes must strive to do their best and should rest 3 to 5 minutes between sets. If the athletes do not have a good rest between sets, their record will drop.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

The reason for choosing movements: These 3 movements are selected because they are the fundamental movements and prerequisites for other weightlifting movements. In fact, this WOD wants to evaluate the athlete's fundamental abilities.

Physiology (GPP): Strength plays a major role in this exercise. Furthermore, mobility, balance and coordination are challenged.

Physiology (energy pathway): The phosphagen system is a dominant energy pathway in this exercise program.


Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus

Shoulder press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps

Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus Triceps

Train hard and challenge your body. Enjoy it ;)


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Chris Sinagoga
June 21st, 2020 at 12:19 am
Commented on: 200621

Champions Club Scaling Notes


So my original plan was to wait a week or so for my head to settle before posting a short rant on the Coach thing. Turns out I kinda forgot what I wanted to say. Must not have been that important in the first place. So nothing to rant about again other than my legs are toast from the recent string of workouts!


Back squat - squatting, external load, not a huge upright torso demand

Press - pushing, overhead, external load, ideally a rigid midline but probably some extension going on

Deadlift - squatting again, weird hand position, external load, extra tension on the midline


This is the same way a lifting meet would be held. So it's meant to be a test. After you warmup you get 3 lifts for each movement. Think of it like calling your shot in pool.


Lower the weight, do sets of like 10 or 20 per round. Even just pick one lift if you want.


Same as technique scale.


As is.


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