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Training Tips March 24

Body-weight workout

Jumping jacks should be a short quick plyometric movement. Short rest breaks to maintain quick reps are preferable to slow movement. Single leg hip bridges require anti-rotation control as well as hip ext, so you’re going to feel them. Breath through your reps and move smooth, not jerky, in contract with the jumping jacks.

AMRAPs can be challenging to pace, especially with new movements. See how the first round feels and adjust accordingly. Don’t let yourself fall into the candlestick roll up, you should lower yourself to the floor then roll back with little speed. It’s all about controlling your movement, not throwing yourself into the movement. Start slow. Burpees, go faster. Breathing better helps (hint breathing is a relaxed effort unless you’re bracing. Burpees aren’t heavy, don’t brace. In the mountain climbers try to keep your shoulders directly over your hands and try to lift your hips just a little to switch legs. Move less, waste less.

Dumbbell Workout

The db powersnatch should be light enough to move explosively, switch smoothly, and reach 12ish reps in 30s. Balance on your arches and don’t shift onto your forefoot during the catch and drive phases. The weighted hip bridges should be a bit heavier than the db snatch. Move smooth and fully extend your hips. Don’t let your lower back arch and think that’s fully extending,

AMRAPs can be challenging to pace, especially with new movements. See how the first round feels and adjust accordingly. Don’t let yourself fall into the candlestick roll up, you should lower yourself to the floor then roll back with little speed. It’s all about controlling your movement, not throwing yourself into the movement. Start slow. DB hang powerclean and jerk should also be fairly light so that we can cycle these with good lockouts, solid balance, and repeat this concert of graceful powerful movement for 15 minutes. Burpees, go faster. Breathing better helps (hint breathing is a relaxed effort unless you’re bracing. Burpees aren’t heavy, don’t brace.

Barbell Workout

The low hang can be a tricky position to work from. Don’t let it become an arching catapult movement, trebuchets are the superior siege weapon anyway. That’s well known. Abandon the catapult. Drive with your legs and stay tight to the bar. Catch high, lockout fast, and increase the weight until both those tasks become challenging.

Deadlifts should not hard bounce on the floor from rep to rep, rather they should soft touch the ground with control. The drop bounce haunts my dreams. The brain bruising, neck whipping scourge of the deadlift as a conditioning tool is not a good way to deadlift faster. It’s a good way to increase the difficulty of forming long term memories or simulate a gloved hit to the head. Control the bar, and that means your body must be under control too. AMRAPs can be challenging to pace, especially with new movements. See how the first round feels and adjust accordingly. Don’t let yourself fall into the candlestick roll up, you should lower yourself to the floor then roll back with little speed. It’s all about controlling your movement, not throwing yourself into the movement. Start slow. Burpees, go faster. Breathing better helps (hint breathing is a relaxed effort unless you’re bracing. Burpees aren’t heavy, don’t brace.

Jeff Edwards

- National Coach USA Weightlifting - Crossfit Coach of individual and team competitors - Outdoorsy nerd - Owner and Head Coach at BR Fit Club
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