Monday, 5/30Daily News and Notes:*We will be open for 9, 10 and 11 am classes at Crown Point. *Abduction Kickouts – This is a good movement to target some of the deeper core musculature (psoas major and minor, internal obliques). Most ab exercises work the superficial rectus abdominus. This one is very good for deep strengthening and stability. |
---|
DAILY CHALLENGE
|
Tuesday, 5/31Daily News and Notes:*Landing of the Feet in the Split Jerk – Make sure that your back heel is not internally rotated on the landing. *”Daylight Between Index and Deltoid” – There should be daylight between your index fingers and the outside of your shoulders when gripping the barbell in front rack. The hands should not be scrunched up by the shoulders. Look at Coach Dave above and where his hands would be if that barbell was lowered to front rack. There would be a few inches of space between his index fingers and shoulders. This is the ideal power position for overhead movements. *Why Are Burpees Not for Beginners? The core is typically weaker in new members who do not have a lot of experience under barbell movements. As such, the low spine becomes a bit more vulnerable on the “flop” of the burpee. We simply remove that flop and still include the press and the jump. |
DAILY CHALLENGE“Patagonia”
|
Wednesday, 6/1Daily News and Notes:*Conventional vs. Sumo Deadlift – …”Before we get into the nuts and bolts of it I can tell you flat out that no version is inherently superior than the other. Both are acceptable pulls in powerlifting meets. Both have pulled over 800 pounds in competition. Both get great results. Both build massive strength. However, it is very important you find the one that’s best for you if you truly want to reach your potential and it all depends on body type, training goals and just overall feel. Ultimately, we recommend you get a good dose of both styles as each brings different benefits and improvements to training… Sumo – Who is it for? The following body types and goals are best suited for conventional pulling.
Conventional – Who is it for? The following body types and goals are best suited for conventional pulling.
|
Restorative Yoga
|
Friday, 6/3Daily New and Notes:*Power Theme – Today we are training power and power endurance, specifically anaerobic capacity, the fuel system most required for competitive sport. *Row Power Test –– Today we are going to measure wattage on the rower. Wattage = power. Often, a rower can have a very fast split or time, but they do so with shitty form and accumulate that time merely out of conditioning, not power (lots of low power strokes instead of few high power strokes). So today we are going to record the following.
The purpose of tracking wattage today is to reinforce the importance of technique on the rower. Powerful strokes with long recovery to keep our power high and efficiency high. |
DAILY CHALLENGE
|
Saturday, 6/4Daily New and Notes: |
DAILY CHALLENGE“Malmut”
|
Sunday, 6/5Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
|
Leave A Comment
You must be logged in to post a comment.