Thu 11-15-12 – Deload Week – Day 4
Wed 11-14-12 – Deload Week – Day 3
November 13, 2012Fri 11-16-12 – Deload Week – Day 5
November 15, 2012Thu 11-15-12 – Deload Week – Day 4
How to stand – sounds simple but it’s one of the first intentional positions to go out the window when we are pushing for high intensity
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The trunk is what we think of as your “chassis” or “frame” on which the primary engines of your hips and shoulders create torque. Build a rock solid trunk (hips/core/spine) and position your legs and arms to create optimal external rotation torque.
– Always be a little bit flexed while you are walking around – 20-30% “background” stiffness in your abdominal muscles
– Always think about creating external rotation torsion at the hips (outward twist of your feet while keeping the feet pointing forward)
Warmup: 3 Rounds Not for time: 200M Row 10 Toe touches each leg 5 Frog Hops 30 ft Bear Crawl 30 ft Crab walk 5 Push-Jerks – Unweighted barbell Skill: Push Jerk – spend 10 minutes drilling push jerk form and working up to appropriate weight for the WOD WOD: 4 Rounds for time (maintain intensity at 50-60% perceived exertion but try to perform each set unbroken): 10 Toes to bar 6 Box jumps – 30/24 – scale as necessary but try to go higher and put your effort into perfect jumping form 4 Shoulders to Overhead 95/65 – not maximal weight here, make these reps p-e-r-f-e-c-t. We only want enough weight so you have to think about it Cool Down: Walk/row cool down as necessary. Stretch triceps, chest, shoulders, foam roller on middle and lower back. Seal stretch Abs