Notes from the session:
Snatch
- Shrug then pull
- Your arms should bend after the shrug
- Don't jump back. I am thinking jump too much.
- When I do the olympic lifts I tend to kick my legs back causing me to land a few inches back. This is causing the bar to be unstable when I land. I need to focus on landing with my feet. They should land horizontal from where they start.
- Stay over the bar longer
- I am lifting my chest up too soon when the bar is rising above my knees. I need to keep that back angle to keep that potential energy for exploding. I should feel this more more in the hamstrings if I am doing it correctly.
- Setup a routine to the bar
- It really helps to have a routine for confidence. Like shooting a free throw in a basketball game. Helps you relax a bit.
- In the Burgender warm up I shouldn't jump and do it quick. Good time to work on my feet landing.
Deadlift
- At the start my feet should be closer
- Arms should be about thumb width apart from my legs
- Hips raised at start
- on heels
- pull bar back
- Way down same as way up
- butt goes back
- tension should be in hamstrings
CrossFit Endurance WOD
Run 5min, rest 2:30min (8mph on treadmil, 0 incline)
Run 6min, rest 3min (8mph on treadmill, 1.0 incline)
Run 7min (8mph, 1.0 incline on treadmill)
Stretched
Pre-workout weight = 175
Stretched
- hamstrings 2min
- shoulder rotator 4min (with 45lb barbell to keep shoulder stable on ground)
- calves 2min each
- Shoulder with arms clasped behind back 2min each (using 65 resistance band to pull shoulder back)
- snatch position 2min each (30 sec on, 30 sec off using a 100lb resistance band adding tension to inside of hips)
- Shoulder with arm 90 degree to body laying belly down on mat (1:30min each)
- Hip flexors 2min each (1min on, 30 sec off using a 100lb resitance band adding tension)
* If you have no clue what I am talking about visit MobilityWOD
Pre-workout weight = 175
Post workout weight =174 (hydrated well)
80% Restwise Score
80% Restwise Score
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