Friday January 8, 2016

Warm Up

As a class:

Floor passes, warm up your hamstrings

  • Butt Kicks
  • High Knees
  • Toy Soldiers
  • Burpee Broad Jumps
  • Walking Lunges Forward
  • Walking Lunges Backwards

Foundational Movement

Deadlift

Set Up:

  • Feet between hip and shoulder width apart
  • Weight in the heels
  • Back arched/lumbar curve locked in
  • Shoulders slightly in front of the bar
  • Bar in contact with the shins
  • Arms straight/Elbows do NOT bend
  • Symmetrical grip outside the knees, just wide enough not to interfere with knees

Execution:

  • Drive through the heels
  • Extend legs while hips and shoulders rise at the same rate
  • Once the bar passes the knees, the hip opens all the way up
  • Bar maintains contact with the legs the entire time
  • Head neutral/neutral spine (looking about 5 feet ahead on the floor, NOT UP)
  • On return to the floor, push hips back and shoulders forward slightly; delay the knee bend

Strength

Deadlift: 5 sets, 3 reps

WOD

12 Min AMRAP

5 Deadlift (225/155)

7 Burpee

9 Wall Ball (20/14)
**Emily will be here tomorrow, Saturday, at 0930 to teach Fundamentals. Please plan on attending.**

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