23 FEB 10

Warrior Gym 1030 and 2100.

Warmup: Standard

Practice: Shoulder Press 3x3.
Your priority during practice should be perfect form over weight. Yes we will try to add weight each time the same rep scheme and lift comes up, but not at the sacrifice of perfect form. I think we are all guilty right now, especially myself, of trying to pile on more weights instead of taking a step back if necessary to ensure our form is there. Getting the proper mechanics down now will pay much larger dividends in the future.
For the Press: Hands are shoulder width apart. Bar is held in the hand so that it is supported directly above the forearms. Elbows should be slightly forward of the bar. Bar rests as high as possible on your chest, ideally on the clavicle. Bar is pushed in as close to a straight line as possible - you have to get your head out of the way. As the bar clears the height of your head, push your head "through the window" to allow full extension into active shoulders. Don't forget to hold your breath for extra support.

Train: For Time:
30 x 45lb Sumo Deadlift High Pull (SDHP)
20 x Burpees
40 x 45lb SDHP
15 x Burpees
50 x 45lb SDHP
10 x Burpees

Start from midpoint on your shin. Use your hips to jump the barbell as high as possible, then complete the movement by pulling the bar up to your chin. This should be a continuous chain of movement. Maintain a neutral spine position throughout.
Burpees are burpees. Make sure you get to full hip extension when you jump and clap overhead.
Yes, this one is going to suck.

Post: PNF Quads and Hams. Stretch those calves and hips as well. Ice massage for anything that needs it.

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