5/3/12

Really good deadlift technique video! Watch it before embarking on the deadlifts in today's skill work!


Make sure you are warming up enough! Just doing dynamic is not enough!
Follow the skill work posted here. Working on these skill transfer exercises will greatly help your WOD.

There will be a few different modifications of the workout based on experience levels.
Note that some workouts require use of the Ab-Mats. I will leave two of them in the pool classroom and you can alternate use of them.


Warmup:
Easy 500m row
General Dynamic
Shoulder Prep (mobility, lax balls, PVC pass throughs)

Skill Work:
5 sets of 5 deadlifts, working on unbroken sets.
Reset at the top and hold your breath. Lower the bar by sending your hips straight back and SQUEEZING YOUR ABS. Pull the bar up and keep your chest up.

WOD:

Girls-
15-12-9-6-3
Pullups
Pushups
30 Situps after each set

All situps are butterfly style- bottoms of the feet touching and knees out. Hands over your head at the top and touch past your feet at the finish.
If you don't have pullups scale to CHEST TO BAR horizontal rows. See previous posts on this if you have questions. If you are kipping, tight butt tight abs to dial that in.
On the pushups, start the movement by bringing your shoulders forward and down. Elbows in the whole time.

Guys-
15-12-9-6-3
Chest-to-Bar Pullups, Chin over top bar if you are on the handles in the cage
Clapping Pushups
30 AbMat situps after each set.

On the situps, get weights to anchor your feet or have someone stand on them. Hands over your head at the top, touching the anchor of your feet at the finish.
Tight butt tight abs to dial that kip in.
On the pushups, focus on setting your shoulders back and keeping your elbows pointed towards your feet.

Guys with Muscle Ups-
Talk to me and we will plan together