Tuesday 8.24.10

The deadlift set up on the left is a weak set up position. The shoulders are pulled forward, the back is not tight, and the shoulders forward of the bar and high hip position will pull her body weight forward when the bar comes off the ground. The set up to the right is strong. Shoulders are pulled back, she has a good lumbar curve, and her shoulders are over the bar. Her hips are down allowing the legs to do some of the work and not put all the stress on the back. If she had a neutral head position it would be a near-perfect deadlift set up.

SWOD:

Deadlift 5@ 75%, 4@ 80%, 3@85%, 2@ 90%, 1@ 95%, and 1 at +100% of your previous 1rm.

Metcon:
30-25-20-15-10 reps of:
- Hang Power Clean (75/45)
- Hollow Rocks

WOD Tips:
For the deadlift, you must know your previous 1rm for this to work. Figure out the above percentages, warm up, and then do the rx'd reps at the rx'd weight. If you don't have a 1rm recorded, shame on you! This will be guess work if you don't have it recorded, but attempt to find your 1rm and then RECORD IT!

For the metcon, the barbell should not be set down during the hang power cleans. Because the weight is light, really emphasize the shrug and the quick turn over of the elbows. This is a good opportunity to dial in your clean technique. For the hollow rocks, check out this video. It's pretty good, except there should be less movement in the hips.

Post weights and times to the comments section! bc