Wednesday 3/16

Boyda the Beast
Objective: Strength

Warmup: 4 rounds
5x Deadlift - start at 95lbs - then go to 115, 135, 155
3x shoulder smash
200 meter run

Training:
1) 6 rounds
3x Deadlift - increase load until difficult but doable
Instep to Pigeon stretch

2) 6 rounds
5x Heavy dumbell lunge each leg
5x box jumps at 24''
3x Y and L

3) 6 rounds
8x strict military press - difficult but doable
6x single arm dumbell row in plank @ 50lbs
4x single leg deadlift @ 25lbs

Comments: 
Good old deadlifts.........gotta love them

Men's Strength Standard is 2x Body weight

Most of my athletes are still learning how to set the lower back and utilize the posterior chain so we keep their loading reasonable.  Soon as they start to round they have to drop weight.

Owning each rep is imperative with all the lifts.  Don't just get it up, do it with some style and stomp it.  When your form gets sloppy drop weight. 

Tips:
- Feet slightly narrower then shoulders
- Alternate grip
- Keep bar against the shins and keep close to body as you lift it
- Keep hips higher then the knees, we find that a high hip position reduces lower back soreness
- Chest out back flat.............always
- Don't bounce it, dead stop each time
- Chalk up

The most common problem I see with my athletes is the inability to press the hips back and load the posterior chain.  Think like stripper here guys.  Slight bend in the knees and press that ass back.  You'll feel it in the Hams, glutes, and lower back.  So much of our training is on the front side of the body, lets get balanced.

-Jake