“The Death of Static Stretching”
by Brad Longazel of EliteFTS
Developing an active and full range of motion (ROM) in our relationships between muscles and joints is vastly important for optimum performance. It not only allows for greater strength and power development, but it has been shown to limit injuries as well (1). So the question arises—what is the best way to produce and maintain a full ROM in our joint complexes?
Read the entire article here.
The set up of all lifts is the crucial first step in what can be a powerful and successful lift or an inefficient, injury producing attempt.
Melissa sets up properly for a sumo style deadlift (band assisted) with ankles under and knees behind the bar. Her hips are back and push forward throughout the lift while the shoulders move up and back.
Thruster – Work up to a heavy single
Front Squat 5 x 5
Weighted GHD Sit Ups 10 x 5
[2 Hang Snatch + 2 Snatch] 68% x 4
Hang Clean 2 x 4
Front Squat 3 x 6 (3,1,x,0)
Bench Press 3 x 3 (fast and explosive)
Bench Press 3 x 3 (3,0,3,0)