Tuesday 5/7/24

 

Hardware IN-HOUSE COMPETITION–PromPalooza–Saturday, June 22nd!

Find a partner and sign up no later than May 25th using this form: https://forms.gle/SPW7CuWUUFBuw5vx9

 

CYCLE NOTES: The theme for the next two months is: GENERAL PHYSICAL PREPAREDNESS. In May, we’ll keep our conditioning bias for both our MUrph-ers and for those entering race season. (In June, we’ll be doing more of a strength/barbell focus with a conditioning mindset.)

The pairing of these lower body movements should allow you to feel and work on subtle differences in the hip hinge. The single-leg Romanian places emphasis on the hip stabilizers in the lower body, while the suitcase deadlift forces the spinal stabilizers in the trunk to do the work. Any variation, foot placement, equipment choice that allows you to feel that different emphasis is fine. Today’s conditioning is all about getting a little fatigued and then slamming the grip and the core. Our more experienced/explosive athletes will want to do knees to elbow, while some may prefer the simpler hanging knee raises. For the latter, make sure that knees are rising above the waist, causing the pevis to lift. Everyone should have active shoulders when hanging from the bar.

 

STRENGTH:

LOWER Body

4x A. 6/6 1LRDL

B. 6/6 Suitcase DL

 

WORKOUT:

For Time:

100 Calories

100 Hanging Knee to Elbow or Hanging Knee Raises

 

RECOVERY:

Sphinx

Foam Roll Lats

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