Monthly Archives: August 2014

Hollow Rocks!!

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Part A

 

Skill 15 Minutes

 

 

Working on the Hollow Body position

 

 

-Bar

 

 

-Handstand

 

 

-Ground

 

 

 

 

 

Part B

 

 

Every Minute On The Minute 15

 

 

-3 Pull-Ups/6 Ring Rows

 

 

-5 Box Jumps

 

 

-7 Russian Kettlebell Swings

Deadlifts!

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As mentioned, the benefits of deadlifting are many and varied.  Indeed, deadlifting is advantageous because:

 

Minimum Equipment

 

It requires little in the way of equipment and preparation. A bar and the willingness to lift it are the only real requirements for a successful deadlift. Wraps are optional, and in many cases, not required.

 

Core Stability

 

It builds core stability. The deadlift directly targets all of the major muscle groups responsible for correct posture and core strength. Correct deadlifting technique enables one to hold their back straight when engaging in daily activities, due to its emphasis on maintaining a straight back throughout its movement.

 

The deadlift will also strengthen all the surrounding supporting muscles of the waist, backside, hips and, of course, lower back. Core strength is important in terms of maintaining ones balance, and weight transference (whether in sport or daily life).

 

More Muscles Worked

 

As mentioned, it works more muscles simultaneously than any other movement (yes, including even the beloved squat). The many muscles the deadlift targets will be discussed in the next section. The deadlift truly forces the whole body to grow.

 

Safety

 

It is relatively risk free and safe to perform. With the deadlift, there is no risk of getting pinned under a maximum lift (as with the squat and bench press), and provided form is correct, will not unduly stress any of the major joints.

 

Real Life Application

 

It has a real life application. Lifting objects from the ground, from a variety of angles, is enhanced through regular deadlifting. The real life functionality of the deadlift comes into play when one becomes strong enough to lift a heavy object (furniture for example), while decreasing the likelihood of injuring themselves.

 

Gripping Strength

 

It develops gripping strength. If done without wraps, the deadlift will strengthen the grip like no other movement due to the sheer weight involved (it is not uncommon for one to work up to 300+ pounds for repetitions).

 

True Measure Of Strength

 

It could be argued that, in a powerlifting context, the deadlift is a true measure of strength due to its lack of emphasis on various performance aids (suits etc). It also employs more muscle groups, and therefore could be deemed a better test of overall muscle strength.

 

Cardio Respiratory Fitness

 

It helps to develop cardio respiratory fitness. Like the squat, deadlifts will severely tax the cardio respiratory system if done with enough intensity. This obviously has positive ramifications for cardiovascular health. In fact, high intensity deadlifts aerobically tax the body big time.

 

http://www.bodybuilding.com/fun/drobson101.htm

 

BY: David Robson

 

 

 

Part A

 

Deadlift 7×5 (Building)

 

 

 

Part B

 

5 Rounds

 

30 Second L-Sit/L-Tuck

15 Ring Dips/Ring Push Ups

 

 

Part C 

 

10 Minutes Double Under Practice (If Time Permits)

8/5/14

Get Gymnasty!

 

Part A.

 

5 rounds

 

 

Max Strict Handstand Push Up + Max Handstand Hold

Rest 2 Minutes

 

 

Part B

 

 

3 Rounds For Time

 

200m Run

10 Front Squats

15 Pull Ups

 

Rest 2 Minutes

Walk it out!

 

Weightlifting-Clean-Sequence

 

 

 

Happy Monday my friends!  Hope you had a great weekend with friends and family.

 

 

Part A

 

Every 90s For 15 Minutes

 

3 Position Clean (Intermediate, Advanced, Expert)

 

(add 5# if when form permits)

 

 

Clean + 3 Front squats (Beginner)

 

 

Part B

 

AMRAP 8

15 Push Press

30 Lunges

 

 

Expert 135/95#

 

Advanced 115/75#

 

Intermediate 95/65#

 

Beginner 0-75/0-45#