Friday 9.10.10

How this guy is not in the hospital I'll never know. Although by now, maybe he is. Worst technique ever!

Today will round out our emphasis on the "slow lifts" and our ability to maintain mid-line stabilization while we do them. Hopefully you have gotten sick of the coaches repeating it to you while you lift and it has become second nature to maintain the neutral spine and tight core while lifting AND lowering the bar.

SWOD:
Deadlift 3, 3, 3, 3, 3

Metcon:
AMRAP in 10:00 of:
- 3 Power Cleans (135/85)
- 6 Hollow Rocks
- 9 Push Ups

WOD Tips:

For the deadlift, you may use a regular or sumo stance. You will do sets of 3, adding weight each set until a set of 3 with good form is no longer possible. Do not drop the bar in between reps, but do start each rep from a dead stop making sure to reset your form and grip if necessary. Bouncing the bar off the ground is not a deadlift, and dropping the bar each rep is three singles, not a set of three.

For the metcon, the weight should be heavy since there are only 3 power cleans per round. On the hollow rocks, really focus on setting your hollow position, and then maintaining a rick-solid core throughout the movement. If hollow rocks hurt your back too much, do a hollow rock hold for :20 per round instead. The push ups should be full range of motion. Do not go to your knees! Instead, incline your body on a box similar object. This will force you to maintain a good plank position and allow for full range of motion with the arms.

Post weights and rounds completed to the comments section! bc