Tuesday, June 12, 2012

Wednesday 120613 Deadlift and Push Up

Pushes and pulls.  You might already know that this is one method we use in creating WODs.   Pick a single movement.  If that happens to be a "pull"- like a pull up, ring row, sumo deadlift high pull- then we often use a "push" to act as an opposing motion.  It provides some balance in body movements that not only makes intuitive programming sense- but strengthens muscle groups that act as antagonists.  The deadlift is sort of a pull, but one where the posterior chain, back and legs are acting as the pull.  Then an obvious push- with some added power.  
Cole cranks out some KB swings.
Wednesday's WOD: classes at 7, 9, 10am and again at 5pm.  Strength at 6pm.  OnRamp at 7pm.
One minute wonder- parallette jump throughs (out and back is ONE)
21-15-9 rep rounds for time of:
Deadlift (at 65%of 1RM)
Power push up to 20/10kg plate
Post times and load used to chalkboard/journals

1 comment:

  1. Dear Owner/Operator/Easy-Rider,
    Any update on the latest Sauce shipment? Robert wanted me to ask as you are bottle-necking his distribution into Mexico.
    He really needs the 750 bags he ordered.