Also, our team series starts next week with the first workout being released for Thursdays group class. You must do the workout with your partner, so make sure you find a time that works for both of you. If you have no idea what I am talking about, please come find me, shoot me and email or a text.
Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 good mornings
10t side to side lunges
5 inchworms
Mobility
Banded hamstring mobility
Strength
Snatch grip deadlift – play with set-up and build to a ‘heavy’ triple
The snatch grip deadlift is such a cool alternative to a conventional deadlift because of how the set-up significantly changes the muscular activation. The SGDL requires a snatch like grip on the bar which drastically lowers your hips in the set-up position. Because of that, the range of motion is much bigger, focusing on really driving through the legs.
However, because the wider bar grip stresses the upper back more, it’s that much more important to stay rigid and keep that whole area under tension. Problem is, the upper back is a collection of many smaller muscles that aren’t nearly as strong as we might like. So do not force weight here. If you feel like you’re losing a good neutral spine, drop the weight and complete 3×5 at that weight.
WOD
“The lesser-known candidate”
800m run
100 push-ups
800m run
Be strict on your own push-ups. Don’t let crappy form slide just because you are ‘tired’
