Monday, May 21, 2012

2012-05-176386 (1)Dorian

Workout of the Day

Before Class or In Warm up:
50 KBS at less than or equal to 1 pd
30 hollow rocks 

3 min AMRAP 275#/185# deadlifts
Hand release at bottom of each rep, and no dropping of weight – hands cannot come off bar until bottom.  Space out reps enough to keep SOLID FORM.


(Use flat Logan circle course)
100 m sprint
1 min rest
200 m sprint
2 min rest
400 m sprint
3 min rest
200 m sprint
2 min rest
100 m sprint


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  • VAS

    For the Warm Up:
    >>50 kb swings at less than or equal to 1pd. This is to warm up your hips and shoulders. Make sure to lift the shoulders into your ears at the top of every swing.
    >>Discuss proper hollow position; perform 30 hollow rocks
    What’s the point? Learn to engage your lower abs to stabilize your spine. The spinal disks can slip forward just like they can slip backwards from improper form. In a deadlift an exagerated extension in the lower back is no better than a bowed back. In the snatch, a triple extension performed with loose lower abs will result in over-extension of the spine, rather than extension of the hips, and will not transfer momentum to the bar. In handstands, loose lower abs will cause an arch in the torso, collapse of the shoulders, and bending of the elbows. This will take away your balance, diminish your control in a handstand walk, and make you use more energy than necessary to maintain an inverted position.
    It helps to work with a partner. Proper hollow position = lying on your back and pressing your spine into the ground. This teaches you to activate your lower abs to stabilize the spine. It requires you to squeeze your butt and stomach. Have your partner give you feedback by keeping their hand under the small of your back and letting you know if you are successful in pressing your back onto their hand. Another useful que is the “penguin.” Keeping your toes pointed and together, and perform an isomettric contraction where you try to turn your legs out. This will help you achieve the hollow position.
    Once you understand the contraction necessary to achieve the hollow position, perform the hollow rocks. It is important that in the hollow rock the spine is pressed down into the ground. This means raise your legs and/or bend your knees as much as you need to be able to engage your lower abs and maintain the lower back flat on the ground. There should be no thumping – only rocking from the showlder blades to the hips and back.

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