Warrior Gym 1030 and 2100.
Warmup: Standard
Practice: Deadlift 3x3
Focus on good form. Lock in your lower back (neutral spine), make sure the bar is touching your shins, and get your scapulas over the bar. Take up all of the slack in your position before you start to pull. Keep the same back angle as you drive through your heels and straighten your knees. Once the bar is over your knees, push your hips through to complete the lift (don't over-exaggerate your hips forward, just get your shoulders behind the bar). On the way down, push those hips back until the bar is below your knees, then bend your knees keeping that same back angle until the plates touch the ground. Reset and repeat.
Train: "Elizabeth" For Time:
21-15-9
135lb Squat Cleans
Dips (should be ring dips, but they won't let us hang them)
This is a brutal one. Squat cleans means the crease of the hip below the knee for every single rep, otherwise it doesn't count. Make sure you stand it up to full hip extension before lowering the bar. Keep up the intensity. Scale to a weight that you can do at least ten reps in a row of. Dips are shoulder below the elbow to full extension. Kipping is fine as long as you get the full range of motion.
Post: S-T-R-E-T-C-H!!! Don't forget your hips. Spend at least ten minutes stretching anything/everything that needs it.
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MAJ M - Practice: 295,295,305; Train: RX'd (bar dips), 12:12. Destroyed.
ReplyDeleteSela - Practice: 135,185,225; Train: bar dips, 7:00 min but only 95lbs. still destroyed, quads are mush
ReplyDeleteFererra - Practice: same as above; Train: 7:40 95lbs, just about upchucked
Temple - Practice: 365,365,385; Train: 95lbs, bar dips, 12:42.
ReplyDeleteTimmons - Practice: 275,275,275; Train: 95lbs, bar dips, 12:40.
Practice: 315, 325, 335; Train: RX'd (bar dips), 17:18 (should have scaled to 115)
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