July 14, 2014

July 14, 2014

225-Deadlift-Bro

Brute Yogi Wod

Brute Strength
A. DeadLift (Conventional) 6×3 @ 80%
B. GHR 3×5

C. Work Capacity
4 rounds
(*see First Round below*)
300m Row
12 Box Jumps (average height)
2 Rope Climbs

Brute Yogi Mindful Pre-Wod

Find your flow state:

Don’t be caught ridin’ dirty – get rollin’…

Keep your phone with you and follow along with this warm-up routine – we guarantee you’ll get warm!
Do 10 Dead Bugs on each to fire up that core stability. Go slow and make ’em count!
Do 10 glute bridges
Do 10 Body Weight Single Leg Deadlifts on each leg

Physical Preparation:

A. DeadLift: Set-up is everything!  Set up the SAME WAY every time.  Here’s a little clip from Kelly Starrett worth watching on the set-up.  How do I breathe??  Check this video out for our suggestion on where/when to breathe.  Warm-up = 10 @ bar, 8 @ 40-50%, 6 @ 50-60%, 4 @ 60-70%, 2 @ 70-75% (if needed).  As you can see we feel that it is VERY important to do warm-up sets and really prepare physically by loading slowly to avoid injury.

B. Glute Ham Raises: FANTASTIC way to improve pulling power in the deadlift by strengthening the hamstrings and torso overall.  Some of our favorite bloggers/podcasters over at Barbell Shrugged have a great instructional how to here.  These can be done at the end of your workout, or after the strength portion.  You definitely want to be warm before you do these and very honest about form and capabilities – no hamstrings getting pulled here!

C. Before performing the metcon warm up each movement with a few reps.  Choose a box height that is an average height for most of your work outs.  Step ups, jump up and step down are both acceptable.  Remember to open the hips at the top of each rep and maintain control over each repetition.  If rope climbs are not available or accessible substitute 6 as close to parallel ring rows as possible or 3 strict pull-ups AND 6 knees to elbows, knee ups, or roll-ups.

  • First round: In an effort to load the body and neurological system for the work-out try this – perform the row at a consistent pace, not all out; do 6 step-ups each leg on the box and perform one of the modifications above for your rope climbs.
  • Stay consistent throughout all 4 rounds using the transitions between each movement as your break.

Brute Yogi Integration:

Activate them Glutes!

Activate them Glutes!

Squat it out!

Squat it out!

It’s time to warm-up!

We’ll say this a lot – A LOT – to the point of being annoying – but warming up is SUPER important while on your journey to becoming a Brute Yogi.  While it’s fun to get straight on over to the barbell, metcon, strongman implements or whatever you are going to fill your gym time with that day, it’s wise to set those fun things up for success.  If you’re not warm, you’re not moving efficiently, you’re mind isn’t in the game so-to-speak and you’re setting yourself up for injury.

Before getting to the meat and potatoes of your work out, take a few minutes to warm up the specific muscles and prepare the  joints in a manner that will prepare you for the day’s movements.  Spend a little time on your weaknesses too.  We’ll guide you through the warm-ups for the day, but it’s not an absolute – if you need more, do more!  Just don’t wear yourself out before hitting the heavy stuff.

Brute Yogi’s YouTube channel is LIVE!  Be sure to subscribe for all of the videos presented on the blog.  Today we’d like to share one of our favorite warm-up drills before hitting heavy deadlifts, squats or leg intensive metcons.

AssLayers

Thanks to a fellow Brute Yogi, Jenn, for this one!

 

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