180925 - Tips Tuesday

Yesterday was deadlift day and this was a common conversation:
”Hey awesome athlete, let’s try to get those knees back and shins vertical.”
”Hey coach, that feels uncomfortable and is really hard for me.”
”Don’t worry athlete, that’s a good thing! It means you are using more muscles and creating more tension to help you with the lift.”

But let’s dissect the actual mechanics and anatomy in the deadlift! Here’s a video that gives tons of visuals to help make it easier to see!

WARM UP - 2 Rounds
100m DB Walk (50m OH right hand DB/50m left hand DB)
10 Single Arm DB Strict Press (Right and Left)
10 DB Skiers

MOBILIZE - First Rib Mobility for Overhead Positioning (See video below)

STRENGTH - Press
10 @ EB
5 @ (30% + 15#)
3 @ (50% + 15#)
2 @ (65% + 15#)
3 sets of 1 @ (75% + 15#)

WOD - AMRAP 12:
200m Run
40 Russian KB Swings 55/35
30 Ab Mat Sit Ups
20 American KB Swings 55/35
10 Ab Mat Sit Ups

COOL DOWN - 200m Pinch Plate Carry 15/10