I hope everyone squeezed the most out of the Rest Day! I know I did. We cycle a bit differently on this next shift. Starting it out with some Heavy Deadlifts again. Those of you with hesitancy on form and/or lower back strength, I want you to know that you are not alone. The posterior chain takes work to develop. We are at a deficit currently due to the fact that we are without a GHD Bench. We will therefore blend some dynamic warm-ups in our opener so as to address this issue. Reverse Hyperextension and good range of motion with back flexion and extension will stimulate erector muscles that surround the lower lumbar spine. A 10 to 20 minute warm-up for fast Oly lifting is critical to your athletic health and recovery. Call it "Pre-Hab" or a proactive approach to injury prevention. The moral of the story is this; Be methodical in your warm-up and think about the W.O.D. you are warming up for. If it's a Chipper or multiple bodyweight movement complex, then a General warm-up will most likely suffice. If it's an Oly lifting day, keep most of your general warm up routine but pepper additional shoulder and hip mobility work in for what is needed for the Oly Lift you'll be working.. For Saturday's upcoming W.O.D. I suggest good hip mobility work for the Deadlift and Airsquat along with "more volume than usual" on the shoulder mobility side of things in preparation for the Push Press. If you have a problem area, work it with a roller or hard ball and hit light warm-up sets prior to loading. Start light and build up with slow increments....Do not make the mistake of adding load too fast. Think about what the objective is and prepare accordingly....BE SMART!
Warm Up:
- Foam Roll
- Reverse Hypers x20
- Romanian Deadlifts with KB or DB x20
- Burgener WarmUps 3x3
- Bushman Pose 2 minutes
- PVC Push Press x20
SKILL
- Bulgarian Bag Complex (partner x3 non-stop/no-partner rest 45 seconds btwn. sets)
W.O.D.
For Tx:
- 225# pound Deadlift, 21 reps
- 50 Squats
- 135# pound Push press, 21 reps
- 225# pound Deadlift, 15 reps
- 50 Squats
- 135# pound Push press, 15 reps
- 225# pound Deadlift, 9 reps
- 50 Squats
- 135# pound Push press, 9 reps
Stay strong!
-Johnny
Randal: 14:01 w/ 70#PP 124# DL
ReplyDelete11:44 Rx'd. Called 4 No-Reps when my body decided to go push-jerk on push press. DL 21-unbroken, 15 was 5+10, 9-unbroken. All Push Press were x5 and 4+5 on last set. Hard W.O.D. I can go sub 11. Good sleep, good nutrition. Had 6 beers on Thursday with clients...had rest day prior to this. Good Warm-Up!
ReplyDelete16:32--dl 155# focusing on form. Pp 115# first round, 105# 2d and 3d. A little weak today.
ReplyDelete