Monday 051517

Perfect air squats with a little assistance from some bumper plates

Perfect air squats with a little assistance from some bumper plates

Deadlift
5×3
The first four sets are warm-up sets between 60 and 80%. The final set is only working set at 87.5%. All percentages are based off of your 1RM.

WOD
3 Rounds for TIme
90 Double Unders
30 Russian Kettlebell Swings (70/53 lbs)
15 Dumbbell Push Presses (50/35)

Coaches Note: The hip is a really powerful part of the body. It's the epicenter of where power is produced and having strong and explosive hip extension can be vital for sport, life and mission. The kettlebellswings today are Russian swings which means the kettlebell is only going up to your eye level, not overhead. No matter what weight is being used, keep the heels planted on the floor. The knees and hips extend at the same rate until fully extended, you can squeeze your butt, and feel the front of your legs, the quads feeling tight. That's when the actual swing happens. The extension of your knees and hips (essentially you standing up extremely fast out of the low set up position) is what makes the swing happen, without it, if the kettlebell moves it's only because your swinging your arms, not what we want. Today focus on rooting through the heels and reaching full extension!