Two workouts today - early AM running with Hubby and a late lifting WOD.
Running w/Drew:
10:00 on/2:00 off
7:00 on/1:00 off
3:00 on
Distance - ~2.3 miles
Crossfit:
Buy-in: 500m row - 2:19
Power clean work:
3 x 45#
3 x 45#
3 x 65#
WOD: Deadlifts 3 x 5 @ 70%
Warm-up sets:
- 5 x 95#
- 5 x 115#
Work sets: 3 x 5 @ 135#
Metcon: AMRAP in 10:00
Renegade Man-Makers (15# DBs)
Reps - 35
Because the deadlifts were not heavy, the intention was to really work the form. I played with my set-up some, trying to drop my hips and retract my shoulder blades. Because I have relatively long femurs, the angle between my thighs and torso is a little smaller than normal. Anyway, here is a comparison of my previous setup, my new setup and the setup shown in Starting Strength.
The new setup didn't feel quite as strong. Not sure if that was just because it's new and I need to form a new muscle memory. I had trouble getting my hips and chest to rise together - my hips want to come up first. My hips will come up to the point of my old setup, then my chest starts moving and they rise together from there. I was aware of it, I could feel it happening, but could not get it completely fixed.
Cash out: 25 hanging leg lifts
2 comments:
The hips coming up first is a really comon fault. I see it a LOT in my classmates. It's entirely possible that you aren't as strong in that position. I wasn't. When I finally fixed my DL form I had to drop down about 15# because my hamstrings are weak, and moving out of that bottom position without raising your hips first requires a big push from your glutes and hammies without any help from your back. Just keep working at it :-). Your new start position looks much better!
Try squeezing your butt cheeks. I'm not joking. It's helped me with the lower back thing and it reminds me to keep my back arched and not to let my hips rise first. Try it, it may work for you too!
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