Prep/recovery for 14.3

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Preparation

  • Prior to your warm-up or anytime before the workout (tonight if you can) get some work on your feet, achilles and calves. Ideas here. You can use the foam roll, lacrosse ball, kettle bell…..anything with a rounded edge to loosen up those tissues and get blood flowing in there. This workout WILL BE healthy for everyone’s achilles and that’s because you all prepped them for box jumps:)
  • In order to get into a good deadlift position you need good hip mobility into flexion. My favorite for this is banded downward dog seen in the video below.
  • That video also described what’s called the hip hinge. This is a movement that includes bending forward at the hips with a stable spine. Stable spine is key here, as most people will break their spinal position right off the bat by initiating the movement by tilting their pelvis forward and sticking their butt back. YOU WILL HAVE A REALLY SORE/POSSIBLY INJURED LOW BACK if you do deadlifts without a hip hinge. This is because your low back is not meant to lift heavy weight from a rounded position So warm-up using movements like a goodmorning(video below), where you can practice your hip hinge while keeping your midline active AND breathing. To get you midline active: squeeze your butt, pull your belly button into your spine and pull your lower ribs. You should be able to breathe and still maintain this position.

RomanianDeadlift_gregcorso-1024x565

  • Deadlift tip: the more active your shoulders are the more connected your entire body will be during the movement = efficient lift. Push the bar back into your body to activate lats and keep your shoulders externally rotated onto your upper back the whole time. If you have trouble getting into this position, try working a little on your thoracic spine with double lacrosse balls or the foam roller.
  • I would also do some hip openers, maybe a banded lunge or walking lunge/samson stretch so you can get your hips open at the top of both the deadlift and box jump. Otherwise you will either get no repped (yuck) or YOU WILL HAVE A REALLY SORE/POSSIBLY INJURED LOW BACK (yuck).

Recovery

  • Banded hamstring stretch will be really nice after this
  • Calf stretch either on a wedge or wall, knee bent and knee straight
  • Foam roll/lacrosse ball glutes
  • Foam roll/lacrosse ball low back (just in case it is sore) around (not on) the spine. Do this with your legs up the wall or on a box so your hips can relax. If your back is in complete spasm put your legs on a box without the lacrosse ball/foam roller and just take deep breathes into you belly.

Good luck!!! I know this is gonna be tough but I’m happy for the shoulder rest too:)

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