Monday July 11, 2016

Foundational Movement



  • Stance is with the heels between hip width and shoulder width
  • Weight in heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Shoulders over or slightly in front of the bar
  • Bar in contact with the shins
  • Arms straight
  • Symmetrical grip outside the knees, just wide enough to not interfere with knees
  • Head neutral or looking on the horizon
  • 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
  • Bar maintains contact with the legs the entire time
  • On return to the floor, push hips back while the shoulders move forward, delaying the knee bend
  • Once bar descends below the knees and the torso angle is set, bend the knees to return the bar to the set-up position
  • Finish:
  • The movement finishes with the bar lifted to full extension of the hips and knees



You should be adding weight each round.


Alt EMOM for 20 mins (5 rounds)

  1. 30 seconds: Deadlift (RX: 225/185, Scale: 185/155)
  2. WallBall 10 reps at 30/20        OR      15 reps at 20/14
  3. 30 seconds: Box Jumps
  4. 30 seconds: Double Unders

SCORE: Keep track of your reps during each round. Compare how your numbers vary.

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