Tuesday March 24 2009

Today we will be looking at the Deadlift. This is one of the essential movements we all should learn on order to be truly functionally fit. If you can't think of a practical use for this exercise, then maybe you need to go out and do the week's shopping more often. Just try and pick up those heavy grocery bags from the floor without using the deadlift movement ;)

Form Work

Deadlift practise. Remember to keep the back flat and think "big chest" all the way up to maintain a good neutral curve of the spine.

Aquilifer: 3 x 5 @1.5 BW

Centurion: 3 x 5 @ BW

Optio: 3 x 5 @ 50% BW

Legionary: 3 x 5 with 15 Kg bar

Civilian: 3 x 5 with PVC pipe

Yes, the weight is light; we are aiming for form NOT strength work at this time. If you can't do all sets with perfect form, lower the weight and/or reps as required.

Metablic Conditioning

Buy In: Skipping - Max skips in 120 seconds

21-15-9

Thrusters

Box Jump

for time

Cash Out: Skipping - max skips in 90 seconds

Aquilifer: 40Kg/30 inch box

Centurion: 40Kg/30 inch box

Optio: 30Kg/24 inch box

Legionary: 20 Kg/20 inch box 15-12-9

Civilian: PVC pipe/Tuck Jumps 15-12-9

Skill Work - basic planche progression

All

Frog Stands - Try to hold for a total of one minute in as many sets as possible. If you can do 1 minute with arms bent, work on a progression to a straight arm hold for one minute.

Post total skips/time for metcon to comments.

Vires et Honestas