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03.16.17

16
Mar

03.16.17

Warm Up
10:00 running clock
12/10 cal row
10 KB swings 52/35

Skill: hip bridges
5 sets of 5 reps- building load
in between sets, perform 5-7 ab roll outs with barbell

Skill: Sumo Deadlifts
Isometric Seated band abductions
2 sets of 10 reps

Key points to Sumo DL
1- find your stance- knees out to where your ankles are
2- point toes out- place bar on the smooth part of your inner shin
3- drop your hips to the bar- get your hips low enough to get your back straight and still have good hamstring tension
4- get your body behind the bar- leverage yourself behind the weight, pull yourself down into the bar before you lift and then pull bar into body
5- spread the floor- create a lot of torque in the hips and get the bar moving- force knees out on the way up
6- shoot hips through- extend hips at the top of the lift

WOD:
2:00 AMRAP
3 ring rows
5 sumo DL 155/105
7 burpees over bar
2:00 rest

3:00 AMRAP
3 ring rows
5 sumo DL
7 burpees over bar
2:00 rest

4:00 AMRAP
3 ring rows
5 sumo DL
7 burpees over bar

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