Every 30 seconds for 8 minutes: 1 Clean
Then:
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls
You may use a kettlebell for the sumo deadlift hig pull if you like.
We use the SDHP to teach the core-to-extremity movement pattern.
The low starting position necessitates anterior pelvic rotation. Then the hips are required to fire, then the shoulders, then the elbows – force radiates out from your center, as it should in any sporting movement or lift. Force is initiated by the big movers, and then momentum is largely maintained (or increased) by the smaller.
Don’t worry about the weight; use something that allows you to practice a SDHP without an early arm bend.
Tomorrow, interspersed with Fight Gone Bad heats, we’ll run a few kids through the Varsity Gauntlet. Think you have skills? You have no idea…these teens are not only fit, but can beat many adults thanks to all the time they spend getting better at movement. #skillbias
The best thing they can teach you: You Don’t Have To Win, To Win.
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