Saturday 28 August 2010

Rom.DL with a quick reverse concentric. Think about squeezing the your strings and glutes to extend the hips open.

Part 1.

Deadlift 3x3+, 70,80,90%-3 minute recovery
Romanian deadlift, 8x3 @ 55% of max deadlift- 45s rest between sets-I want a quick eccentric movement to right below the knee with a fast as possible concentric contraction to reverse the movement back to extension. Start at full extension with knees slightly bent and send the hips back, go only as low as your hamstring flexibility will alow, if that isnt below the knees with a locked lumbar then you know you need to work on some hammie mobility.

rest 2+ hours

Part 2.
AMRAP in 20 minutes
2  Cleans (225,140)- can be power/squat/split-whatever you can get up
4 ring HSPU (Reg. hspu for women)
250m row

- count rounds and reps
- If you happen to be on the rower when time stops, record the total meters to be added to the round