The writing on the wall (and door)Warm Up
pvc warm up
barbell complex with bar
4 rounds of:
9 swings @ 53
7 pushups
5 broad jumps
3 strict pullups
1 30" box jump
Review and Focus
Deadlift
Sumo Deadlift High Pull
Work
20-16-12-8-4 for completion of:
ring pushups
box jumps @ 24
deadlift*
20 @ 155 , 16 @ 185, 12 @ 205, 8 @ 225, 4 @ 245
*execute each deadlift as a single using proper form and technique. don't drop the bar. instead track the same movement pattern you learned in warmup but do it in reverse and control the load to the floor.
Extra
30 burpee pullups for time
cabana AM workout
ReplyDeletefocus front squat
7 rds X 10 @ 95#
felt pretty good still think i had alittle trouble keeping mt elbows up
Cabana PM workout
ReplyDeleteas rx'd
Really feel like I struggled with keeping the "big chest" but it's a work in progress
Everyone seem to know what they were having problems with an were walking hard to fix it. Workout was ok, but I think we did a good job working on our form on the deadlift so it kind of slowed it down.
Finding small faults and flaws. Fixing small faults and flaws. A rethinking and retraining process that will take some time but pay off big dividends in the end. Very sore lower back attributed to being too far forward of the bar. Need to drop butt down and keep bar in contact with skin during entire movement. Perfectly executed lifts felt smooth and effortless even under heavier loads. Poor lifts and the faults were accentuated. A lot of overthinking and confidence breaking make this lift tougher than it is. A few more reps at light weight and form should transition to heavier loads without much effort.
ReplyDeleteTrickle, 208, rx'd. Failure, groove never found.