August 15, 2019 – Weightlifting

Warm Up

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A. Hip Flexor Pull Drill

Hip Flexor Pull Drill
Not For Time
Working with your partner complete 3 full sets each

Watch video then split off in pairs.
Set up an empty bar in the rack

Routine:
3 hip flexor pulls with partner supplying an increasing level of tension each rep.
Followed directly by 3 front/back squats with same pulling technique.
Monitor your sense of control through the movement, particularly the eccentric cycle, and have your partner observe your capacity to maintain a neutral spine (no ‘winking’)Scoring: Not Scored

B. Odd-weight Double Kettlebell Push Press

Odd-weight Double Kettlebell Push Press
E3OM for 5 sets
Suggest M.2x12kg + 1x16kg and W.2x8kg + 1x12kg

Using 3 Kettlebells work through the following routine:
5x Double KB Push Press, same weight
5x Double KB Push Press, Rt Hvy – Lt Light
5x Double KB Push Press, same weight
5x Double KB Push Press, Rt Light – Lt Hvy
5x Double KB Push Press, same weightScoring: Not Scored

*which ever weights are chosen the difference needs to be at least 4kg between Hvy & Lt.

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