Monday July 11, 2016

Foundational Movement

Deadlift

Set-up:

  • 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

Strength

Deadlift:5-4-3-3-2-2-1-1

You should be adding weight each round.

WOD

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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