Strength Sunday

This week's Strength classes getting after it. From top left: Melissa launching some seated box jumps; Marcy, Melissa, Katy, and Xenia doing speed deadlifts; Xenia, Katy, and Eric lunging; and Rob and Kyle putting together this new contraption. 

Remember to fill out this form with your updated goals. Include any injuries or mobility issues you may have in the last box. 

Tip of the week: Your feet may face forward during a lift but you can still have your knees/hips externally rotated. Think of a deadlift and seeing someone's knees collapse in like Bambi during the pull. You will lose power when it's dissipated through your knees which act as shock absorbers. A lot of the prevention is related to body tension: if you have your quads tight and butt engaged, it's a lot less likely that you'll be knock-kneed like a two-year old who can't hold it for the bathroom. Rotate your knees out before you start a squat, and keep your knees pushed out throughout the lift until you've got enough reps under your belt to stay in the groove with minimal thought. 

Tuesday 6pm: Tempo front squat, Dimmel deadlifts
Thursday 6pm: Rack push press, snatch balance, push press
Saturday 11am: Speedy deadlift week 2

Also, Oly meet Feb 2nd at Sac High. Unsanctioned, so you don't have to register for USAW membership. Entry and info