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Adam

CONDITIONING for Tuesday 1/26/2021

Warmup

3 total rotations (or about 10:00) of :30 work, :10 rest
– deficit reverse lunge
– bumper ground-to-overhead
– Russian twist
– bumper-facing burpee
– calf raise

Strength

a. Pullup Ladder: EMOM do 1-2-1 reps x4 rounds, as strict as possible.

b. every 90 seconds do 3 thrusters (ascending in weight) x 8 sets. Max L-sit in between sets if you want a challenge.

Conditioning

“ANDI”
100 reps each, for time:
– hang power snatches, 30/20/PVC
– push presses, 30/20/PVC
– sumo deadlift high pulls, 30/20/PVC
– front squats, 30/20/PVC

Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin ANGIE, the goal for ANDI is TIME, so take short breaks that allow continuous movement. Don’t write-off the PVC, especially if you haven’t been in the overhead shape for some time.

REMINDER: We moved the journals to the back, before your enter the cubby area. Athletes can ask coaches to grab their journals for recording.

Post-Workout

Each a minute, doing all on the left side before the right: Quad stretch/roll, glute stretch/roll, lat stretch/roll, tricep stretch/roll

READ: The Consistency Project Podcast on Digesting and Absorbing Protein
WATCH:

Melissa using the rack to set her shoulder blade retraction before bench pressing

ARTICLES

+ The “Bamboo Bar” – AB’s Vimeo

SCAPULAR RETRACTION: THE FOUNDATION OF A MONSTER PRESS ______________________________________ The bench press is rarely given the attention it deserves. It’s an oversimplified lift, which actually requires a high level of skill and training. The set up is arguably the most important portion of this lift, and learning how to properly execute it will not only lead to performance improvements, but will also reduce injury risk in the long term. ______________________________________ Your shoulder blades are the base from which your arms can move. You can produce more power from a stable platform, and in effect a bigger bench press by positioning your scapula in the right place prior to initiating the lift. In addition, this position will also prevent your humerus from excessively internally rotating and translating anteriorly, a position that can compromise tendons and ligaments that cross between the shoulder blade and humerus. _____________________________________ Sometimes however, this cue can be difficult to implement so I’m posting my three favorite bench warm up exercises for you to try. Engage your shoulder blades and be mindful of how it feels to have them “down and back” for when you lay down on the bench. @hybridperformancemethod

A post shared by Stefanie Cohen (@steficohen) on

CrossFit WOD for Wednesday 12/20

establish a heavy 5-rep bench press

two sets max effort bamboo bar

42-30-18 reps for time:
wall ball, 20/14# to 10/9′
ab-mat situps

Performance does 30/20# ball and GHDSU

Post time to whiteboard!

Kettlebell WOD

:30 on, :30 off
– one-arm swing L
– one-arm swing R
– hard-style swing
for 5 rounds

KETTLEBELL KAREN
150 wall ball substitute for time