05.07.2021

Warm Up
2 rounds
200m run or row
10 each side single leg glute bridges- feet on box or parallette
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell



Skill: push ups
warm up 2 sets of 10 prone PVC raises
A. 3 sets of 30 seconds handstand hold against the wall; rest 30 seconds
B. 4 sets of 7 push ups- maintain hollow body: no worming up from the push up, send triceps and elbows back


mobility for deadlifts

A. 10 x pike leg lifts + 20 x flutter kicks https://www.instagram.com/p/COIz63ql8yh/ (4th video)
B. 10 x lat engaged hip hinges
C. 10 x PVC hip hinge
D. 10 x light weight Pendlay rows
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Top Cues for Deadlifts
[1] By engaging the lats via the "squeeze the orange" cue you will keep the barbell closer to the body during the entire lift, improving your mechanical efficiency.⁠⠀
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[2] I most frequently cue to keep the chest up when athletes begin the deadlift by shooting their hips up too fast resulting in less leg drive moving the barbell off the ground.⁠⠀
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[3] Cueing to push the hips back encourages the athlete to perform a better hinge movement and load the hips.⁠⠀
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[4] Push the floor away emphasizes the importance of getting a strong leg drive to initiate the lift. Too often we think of the deadlift as a pulling exercise and forgot about the leg's role in moving the barbell.⁠⠀
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Take 20:00 to find your heavy 1 rep deadlift

WOD
"Strawberry Milk"
Not Timed
3-6-9-12-9-6-3
single arm KB Z press right
sit ups
single arm KB Z press left
sit ups