Thursday, January 19 Gym Open @ 6:15am

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PREPARATION:

  • Run 2 laps
  • 10 Good Mornings
  • 15 Lat Pulls with band or cable
    The biggest, broadest muscles in the human body are the lats. The lats not only attach onto the upper arm to move the shoulder joint, but also attach deep into the lower back, pelvis and rib cage to create loads of stability and tension in the bracing process. Tapping into lat activation before deadlifting yields tighter positions, and cleaner more pain-free movements, especially under load.

    Using either a cable or a band, hinge your hips back with a strong neutral core positions and allow the lats to stretch up overhead. From this starting position, keep your elbows straight and drive your hands down to your sides, squeezing your lats as hard as possibly at the bottom of each rep. Sure that you are actively squeezing every rep and using a full overhead range of motion out of the stretch.

STRENGTH:

Deadlifts as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 5 reps @ 70%
  • 1 set of 3 reps @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 8 reps @ 72.5%
  • 1 set of 8 reps @ 72.5%

REST 2 minutes between sets

Met-Con WOD:

3 rounds of:

  • 40/32 Calories on Rower/Airdyne/SKi Erg
  • 30 Sit Ups
  • 20 m Handstand Walk (or 20 Handstand Shoulder Taps or Handstand Hold)
  • 10 Thrusters @ 115/75
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About crossfitcphs

PE Teacher at Carleton Place High School
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