Dec 28 2015
WOD NOTES: Testing your DU efficiency under fatigue. Maintaining a tight core, narrow base of support and quick snap of the wrist will be essential for UB reps. All Levels 5 sets for reps 3 minute clock 500 m row AMRAP DU 3 minute Rest
WTF is the pushup so hard!!
One movement that is continually mystifying is how something as simple and pure as the push-up has become so confusing and impossible for so many? How to address this issue and develop? FIRSTLY: Maintain a focused effort with midline work; planks, hollow rocks, V sits, HS holds, ring planks etc… Core stability is almost always the limiting factor (just think about snaking off the floor). SECONDLY: Then practice the pushup using the following points of performance: Hand position directly under the shoulders Rigid posture from tip to tail Elbows maintaining a close relationship to the body Full range of motion (ROM) A rigid line should never change throughout the exercise, the body is held tight in a straight line from ankle to shoulder. . You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up,…
Dec 25 – 26 2015
Enjoy your family time. See you all in a few days. Happy Holiday’s REBELS.
Dec 24 2015
WOD NOTES: Today you have two options. Option one: Perform today’s strength work Option two: “12 days of Rebellion” if you missed it. Fitness and Performance Front Squat 3-3-3-3-3 w/3 second pause at the bottom 5 sets 20 Weighted reverse lunges + 60 seconds ME Assault bike 2 minutes rest between sets Sport 5 sets Clean + hang clean (3 sec pause at knee) 5 sets Split jerk x 2 (3 sec pause in lock out) 6 mixed sets 15 KB Swings 24/20 12 T2B 6 Burpee box jump Rest 1:1