Nice and simple today folks. A bit of Dead lifting and some much needed mobility. If you need or want to (& more importantly, that you actually are able to, recovery, etc). Catch up with one piece from either Monday or Tuesday. Only one now. Also with the open some 30-something days away, and for a few of you a local comp the week before the open, make sure your nutrition is in check. Keep your slip ups to a minimum, yes we are all human but the better and more consistent you are with your food, week after week, your'll see your performance and recovery will be in the best possible condition. Now onto business 🙂 A): Dead Lift 3 x 5 (only add 1-5 kg from last time). NOTES: we did this pre WOD last Friday, the results are on the board from that day. This should tell you what you are aiming for today. Get some warm up sets in (our suggestion would be: empty bar x20 reps. 50% of your target load today x10 reps. 75% of your target load today x8 reps. 90% of today's target load x5 reps.) Now pick your weight for the day and Stick to it for ALL 3 sets! Keep your form absolutely awesome. Straight back, vertical shins throughout, keep the bar close. Last note: if you are getting to the point of reaching full potential on the 5's, and you cannot complete all 15 reps adequately then next time repeat the same load. If again you are unsuccessful you drop the load down to three weeks prior (not the last successful completed dl's but two more sessions before it), and start to rebuild. B): Mobility Time! 30 mins please! NOTES: Pick two pieces for the upper body, and two pieces from the lower body to do. Use our mobility corner for ideas or refer to mobilitywod.com for all the awesome videos that K-Starr has published.