Wednesday, 3/30/11.

29 Mar

THERE WILL BE NO NOON SESSION TOMORROW!  Sorry.  Try to attend another session, and don’t forget to check the calendar and sign up as usual.

On to the workout….

Posture and Stability: Single Leg Squat, 60s on each leg.

*Rest for 5 seconds at a time, as frequently as needed to ensure as structurally sound posture as possible.  Strive to increase range of motion and lengths of holds if you can maintin the following posture:

1) Your bodyweight on your midfoot, with toes pointed straight ahead. 2) Some bend in the knee, with knee pointing straight ahead.  3)  Hinge at the hip, equal or greater to the amount of depth achieved from bending the knee.  4)  Neutral lordotic curve at the lumbar spine (slight arch in the lower back).  5)  Thoracic extension with slight scapular retraction/depression (“chest up” and shoulderblades “back/down”).  6)  Neutral cervical posture (chin tucked, face straight ahead).

Activation: Kneeling Jumps, sets of 2 for 5 minutes.

This should be done for speed.  Sets of 2 repetitions at a time, resting as needed.  The idea here is to get enough repetition during the 5 minutes that you feel fast and powerful, NOT fatigued.  Focus especially on a full extension of the hip between take-off and landing.  Even better than the dude below.  Do not use weight.  Practice.  If you feel like these are too easy, go for distance.

Power:

Hang Power Clean, peak  set of 2.

Metabolic Conditioning:

21, 15, and 9 reps of the following:

Overhead squats

Front Squats

Power Cleans

The prescribed weight for this workout is 95/65lbs.

This week’s sectionals WOD has been realeased.  Read more here.

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