Archive for July 22, 2013

Tuesday 20130723 Open Workout

Posted: July 22, 2013 by totactfit01 in Uncategorized

Angie StongmanBig shout out to Angie Hobbs, who got Third Place in her first ever Strongman/woman competition at the Iowa State Games.  Was awesome to watch!

S/S/S:

Speed Deadlift

15 Rounds of 1 rep at 60% of your 5RM

Take 45 seconds rest after each rep

Post weight used to Comments/LogWOD

So, we set our 5RM last Friday (click here for a refresher).  Use 60% of that weight for these reps.  for the rest, as soon as you put the weight down, look at the clock.  Start 45 seconds later.  Repeat until you complete 15 rounds.

Video courtesy of Jeff Coffey.  the rep I want all of you to pay attention to is the second rep at 225 (:18 to :19 second mark).  That is the speed you should be at when doing these reps.  Now, that doesn’t mean shoot your ass in the air and get all out of position.  If you notice, Jeff winds up his hamstrings prior to the rep.  By doing this he puts tension in the hamstrings and hips, and gets his back in a straight position.  He is now coiled like a spring.  As he explosively opens the hips, he still has hips and shoulders raise at the same time.  He doesn’t turn this into an ugly version of a stiff-leg deadlift.  Efficient movement done FAST!  Do likewise athletes,….do likewise…

Mobility Work:

Posterior Chain Mobility

Video courtesy of Livethesweatlife.  Do this sequence first, followed by….

Video courtesy of Mobility WOD.  Spend about 10 minutes un-gluing your butt….

Cash Out:

Glute Ham Raise 4×12

Firebreather Piece (Done outside of class on your own time):

Beginner:

Barbell Row 3×5

Intermediate:

6 Min AMRAP: 15-12-9*

Box Jump (24/20)

Alternating One-Arm Kettlebell Snatch (1.5/1)

*Once you finish your set of 9 KB Snatches, start back at 21 Box Jumps.