Monday, May 19, 2014

 

Fitness

Performance

A.

5 Rounds:

7 Back Squats

Rest 1:00

30 Banded Steps (15L, 15R)

Rest 1:00

A.

Back Squat (20 Min Cap)

5-5-3-3-2-2

B.

15:00 AMRAP

15 HRPU

12 Step Ups

9 Deadlifts 95/65

B.

15:00 AMRAP

15 HRPU

12 Box Jumps 24/20

9 Deadlifts 155/105

How To Do the Basic Pushup

  1. Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
  2. Lower yourself to the ground, touching your chest to it. Make sure you maintain a tight, rigid body. Think of your legs, hips, and torso as if they formed a cohesive plank or a straight line. Maintain that plank throughout the exercise.
  3. Push yourself back up, squeezing your pectoral muscles and completing the full range of motion.
  4. At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
  5. Repeat.

Things to Remember

  1. Keep the tight, plank-like torso position at all costs. Never let your hips sag or bend; don’t point your butt in the air to make it easier. Maintain the straight line.
  2. Squeeze your glutes and flex your abs. This will keep your torso honest and avoid hyper-extension of the lower back.
  3. Head is part of the plank. Keep your head facing the ground; don’t tilt your chin up and strain your neck.
  4. Full range of motion! At the top, just as you feel like you’ve gone as far as you can, push a little more.