Tuesday 6/17

VEGAS UPDATE: Kris survived the first cuts and made it to day two!!! 100 men down to 50. Send him message or post and wish him GOODLUCK! 

YOGA IS BACK! And please welcome our new instructor Deidre Americo! Check out her bio on the coaches page. Deidre will be leading us though a continually flowing class that will have you feeling strong, sweaty, stretched out, and stress-free! With an emphasis on breath-driven movement, alignment, and mental focus, students will learn to find inner calm and discipline, especially during difficult challenges. PLEASE BRING YOUR OWN MAT!

The Deadlift 

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a great tool and perfect lift for you.

The deadlift has many benefits. To include teach intramuscular coordination, stimulate muscle growth, teach stability and control, strengthen the muscles that help to protect the spine, and aids in correcting bad posture, such as Lordosis.
 
A few quick cues to keep in mind the next time you deadlift. Be sure the bar is close to the body, touching the shins is fine. To initiate meeting the bar start by hinging at the hips (push your butt back) do not squat to the bar. Keep your head in a neutral position, keeping the chin down almost tucked in order to accomplish this. Before you lift, screw your feet in to the floor. Think like you're trying to rip a sheet of paper in half under your feet (remind you of how you squat?). Drive through you heels and push your hips to the front. 

The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood.  If you want to get stronger, improve your deadlift. Driving your deadlift up can nudge your other lifts upward, especially the Olympic lifts. Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like of the deadlift.

Fitness:
A1. Strict Press x 3 x 5 sets
Rest 30 Sec
A2. Trap 3 Raise x 5 x 5 sets
Rest 30 sec.
A3. Plank x 1 min x 5 sets
rest 30 sec.

+

8 min AMRAP
3 S2O (95/65#)
3 Burpees
6 S2O
6 Burpees

9 S2O 

9 Burpees

etc..

Performance:
A. Strict Press 5.3.1
B1. Push Press x 1, Push Jerk x 1, Split jerk x 1 x 5 sets
B2. L-Sit w/ parallettes x 1 min x 5 sets

+

8 Min AMRAP
3 S2O (135/85#)
3 Burpee Lateral Bar Hops
6 S2O
6 BLBH
9 S2O
9 BLBH
etc...