The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.
This shape allows our bodies to be efficient pillars at bearing weight during our exercises.
IN-GYM WORKOUT for Thursday 2/25/2021
a. Warmup
Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups
5 HR/HSPU
then 3-5 trainer-led reps of the BURGENER WARMUP.
b. Strength
- Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
- EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?
c. Conditioning
(CGO 17.1)
for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”
This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!
READ: Why Our Food Needs to Use Less Water – BBC
WATCH:
Elbows “high and outside” is a powerful posterior exercise that develops strength in the biceps tendon, the biceps, all parts of the deltoids (shoulder caps), and the traps. This helps undo “tech neck”, but also helps develop better strength and coordination in the olympic lifts.
Commonly used in body building the high-pull, or upright row, can develop hypertrophy in the yoke area, keeping it strong and healthy. It’s also good for our athletes as that’s the place you rack a barbell for a back squat- the more meat for cushion, the better!
CONDITIONING for Wednesday 2/24/2021
READ: Hockey Has a Gigantic-Goalie Problem – The Atlantic
WATCH:
In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.
These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!
IN-GYM WORKOUT for Tuesday 2/23/2021
a. Warmup
Complete 2-3 times
20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU
then BURGENER WARMUP. 3-5 trainer-led reps
b. Strength
EMOM x 10 do snatch + OHS twice, then
EMOM x 5 do 2 snatches
c. Conditioning
AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)
READ: Why Our Food Needs to Use Less Water – BBC
WATCH:
On March 1st we’ll begin our new SKILLS class, where athletes can refine their technique and practice in our basic barbell lifts. These will occur on Mondays, Wednesdays, and Fridays at 8am, 11am, and 4pm where they will rotate skills every two weeks.
This will also be our new On-Ramp development course for newer athletes after their initial personal training session.
CONDITIONING for Monday 2/22/2021
READ: 4 Work-From-Home Tech Tricks I Learned From Twitch Streamers – WIRED
WATCH: Unlike previous years, we will not be running any events for The Open this year. That said we’ll be programming the events for the Saturday classes. More details to come next week!
Zoom Yoga with IVAN.MVMT is at 10am. Details on PushPress when you RSVP for the class!
CONDITIONING for Sunday 2/21/2021
READ: How to Apologize When You’ve Hurt Someone – Self
High Intensity Interval Training for Saturday 2/20/2021
Premiering at 10am PST
READ: How to Choose the Best Cloth Face Masks for You – Wirecutter
For our purposes the most solid bottom position for the pushup and the burpee has the hand flat and the forearm vertical from any angle. This puts the stress primarily in the chest, with some loading in the front deltoid and triceps.
Further reading: Shoulder Muscles: Part 1: Anterior Musculature by CrossFit
CONDITIONING for Friday 2/19/2021
