5-5-5-3-3-1-1-1-1-1
working the sdhp will eventually translate to the olympic lifts by practicing the triple extension. the triple extension refers to the extension of the hip, knees and ankles that we use in the snatch and clean & jerk.
here we see her with hips, knees and ankles fully extended or fully opened. practicing this maximizes our efficiency with the more complex movements as well as developing power and explosiveness.
-------------------------------------------------------------------------
for time:
50 floor bench press** @ 45#
....with time still running load the bar with 225/135 then complete...
21-15-9
deadlift @ 225/135# + 30 sit ups after each round
.... time still running unload the bar and complete....
50 floor bench press @ 45#
**floor bench can be done on two stacks of towels or some kind of riser to allow for complete range of motion meaning that the bar touches the chest for every rep
So check this Owen... I go to start the workout and as I'm doing the first few sets I realise this lift is a little harder than I thought but I continued. I start off with 75 since Ive never done it before and just to warm up then 95-135-155-175- up to 185... come to find out after the WOD, didnt realise it til then the whole time I was doing Sumo Deadlift HIPULL! haha So after I went back and did 3x1 @225. Ended up doing the WOD in 10:05. Felt pretty good after considering haha but good stuff!
ReplyDeletenice work, you need to come over to the class more often!
ReplyDelete