Suitcase carry - Wednesday, July 26/17

Suitcase Carry?

I know, you're thinking WTF does he have us doing now? yes you going to move some luggage for me :) kidding but for many of you, you are going to learn a new skill called a suitcase carry

Suit case carry a.k.a 1 arm farmer:

This exercise not only makes it easier for you to carry an actual suitcase as you're sprinting through an airport, but also does much more: It challenges your obliques while strengthening your forearms, deltoids, and trapezoids, says Dan John, a national masters champion in Olympic lifting.The BenefitPerforming the suitcase walk is a focused way to bring on that burn you feel after you carry heavy things -- luggage, groceries, bags of topsoil, cases of beer -- for a long distance. Standing with a dumbbell accomplishes little, but walking forces your core to work to stabilize your body and leaves your obliques and shoulders burning. Use the exercise as a warmup or a finisher, John says.

How to Do ItGrab a dumbbell /Kb or farmer bar and hold it like a suitcase, keeping your shoulders square and upright. Maintain that posture as you walk with the dumbbell at your side for 40 to 100 yards. Then put it down, pick it up with your other hand, and walk back. In tight quarters, find about 5 yards and walk back and forth until you reach your distance.

Some tips and use's for Accessory work.Don't be afraid to go heavy. You're looking for a weight that will challenge your core to maintain good form. Bend your knees when you put down the weight. Usually, one down-and-back set is enough, but for an extra boost try going back and forth for as many as three loops. Do the exercise once a week.

Wednesday July 26, 2017

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Focus:

12 min EMOModd min: 2 length Bear CrawlEven Min: 2 L/R  Length suit case carry ( 150/100).

Workout Of the Day:

For time:10 SDLHP 95/6550 double-unders8 SDLHP 95/6540 double-unders6 SDLHP 95/6530 double-unders4 SDLHP 95/6520 double-unders2 SDLHP 95/6510 double-unders.Lvl 2 FitnessFor time:10 SDLHP 75/5550 double-unders mix8 SDLHP 75/5540 double-unders mix6 SDLHP 75/5530 double-unders mix4 SDLHP 75/5520 double-unders mix2 SDLHP 75/5510 double-unders mix.Lvl 1 TechniqueFor time:10 SDLHP kb 24/16100 Single Unders8 SDLHP kb 24/1680 Single Unders6 SDLHP kb 24/1660 Single Unders4 SDLHP kb 24/1640 Single Unders2 SDLHP kb 24/1620 Single Unders.Lvl 4 CompetitorFor time:10 SDLHP 115/7550 double-unders8 SDLHP 115/7540 double-unders6 SDLHP 115/7530 double-unders4 SDLHP 115/7520 double-unders2 SDLHP 115/7510 double-undersDouble unders must be unbroken to advance- if missed must restart DU.

Cash Out:

Coaches Choice.Check back each night at 8pm for the next days WOD.

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