Open Up

This week we’ll make our best effort to get full hip extension.  The good news is that judging from the video, I’ve got a lot of work to do.  The bad news is that I’ve waited this long to get it done.

Why is it important to open the hips all the way? The majority of your ability to generate power lies in the muscles responsible for opening the hip joint. It seems to be somewhat easier (like many things) to simplify the movements a bit to get at this fault. Often, doing a power clean instead of a squat clean makes it easier to get folks feeling if they are opening the hips all the way.

My suspicion is that a more frontal camera angle will help reveal the “hip mute” error more fully so when you are filming or getting filmed this week don’t hesitate to remind.

Ripped or Ripping?
Part 1: Strength
For 5 rounds alternate between A and B
A: 4 reps of sumo deadlift
B: 4 reps of lunges from the rack position
Part 2: Metcon
3 rounds for time
35 squats
15 pull ups
35 sit ups
15 pull ups

Check the whiteboard for numbers.