Last nights post, we highlighted the similarity in body position that you all know as ‘hollow.’ This is also known as global flexion. The inverse of that position you all know as the arch, or global extension. For tonight, I would like to highlight a phenomenon known in the sports world as “triple extension.” This is where the hip, knee, and ankle joint all reach maximum extension in order to produce the most amount of power. And as you can see in the pictures of people performing the Olympic lifts below, it’s a major reason as to why these lifts are so effective in the world of sports – the extension produced in the lifts is directly translated to the extension utilized by all athletes on all fields.
Stay tuned for the conclusion when we connect all the dots in part 3!
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Schedule for Thanksgiving Week:
Monday – normal
Tuesday – normal
Wednesday – NO 7PM
Thursday – CLOSED
Friday – 12noon only
Saturday – normal
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A. Weightlifting:
Split Jerk – 12min to Heavy Single w/ 3s hold in receiving position
(The point of todays split jerk session is to get you comfortable with proper footwork, which in my opinion is the cause of 90% of all misses. It will also expose many peoples shortcomings when it comes to overhead mobility. For that reason, I wouldn’t necessarily go off your current 1RM.)
B. MWOD:
Jerk Balance – 3 x 8 reps
OR
BTN Strict Press w/ Empty Bar – 3 x 8 reps
C. WOD:
18min AMRAP –
Run 400m
20 Ring Dips
10 T2B
D. Post-WOD Recovery:
LAX Ball + Hip Flexors – 2min ea side
