Saturday 2016.02.06

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on


A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on


Active Hip 2.0: Directors' Cut (click title for link)
by Mark Rippetoe and Stef Bradford
What is this "active hip" thing, and why do we shove our knees out when we squat? Get your learn on and delve deep into this article, and yes, some parts will require some work to get through, but this stuff is important. It's why we do what we do. Here's an excerpt from the article:
“...active hip is best understood as the use of an actively locked lumbar extension and actively shoved-out knees, which results in a below-parallel squat that incorporates a stretch reflex using all the muscles of the posterior chain in the most optimal way possible. The active hip gets the thighs out of the way of the pelvis so good depth can be more easily obtained. At the same time it makes the squat stronger because of the now-active use of the external rotators holding the femurs out so that both external rotators and adductors can contribute to hip extension. This produces a more effective use of more muscles over a wider range of motion.”
For more, head to Starting Strength.


BBG (off)
A) Power Clean + Power Jerk (1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1) x 2 (5 min)

B) Strict Pull-ups
3 x N


Strength/WL
A) Split Jerk
3-3-2-2-1-1

B) Strict Pull-ups
3 x N


Conditioning
"The 4 Bs" (Boxes, Balls, Bells, and Burpees)
For time:
44 Box Jumps, 24"/18"
34 KB Swings, 1.5 pood/1 pood
24 Wall Ball Shots, 20#/14#
14 Burpees
4 KB Get-ups (2 per arm)
14 Burpees
24 Wall Ball Shots, 20#/14#
34 KB Swings, 1.5 pood/1 pood
44 Box Jumps, 24"/18"


Finale
Bar mash your quads for 2:00/leg.


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