Tuesday, May 3, 2011

May 3, 2011

Being able to "Back Rack" a weight once started into a set is an important skill to possess. Even more so when the access to bumper plates is as limited as ours. One of the reasons people steer clear of back racking is the potential for the bar to hit the C7 vertebrae that sticks out at the base of the neck, just above where the bar should rest. One of the main reasons people hit this spot is due to nervousness. That nervousness causes individuals to tense up and thus pull the bar in towards the midline. Even a small amount is enough to create a little raspberry and cause some swelling. In order to avoid this stay relaxed and let the weight come down without a lot of stress against it. When you feel the weight "hit/contact" you, absorb the force through the body by cushioning the weight with a knee bend and squatting motion. This will allow you to gradually and smoothly slow the weight down and keep you raspberry free. Stay loose! Stay relaxed!

A. Overhead Complex

Push Jerk (to Back Rack) - Heaving Snatch Balance - Snatch Balance

1.1.1 - 1.1.1 - 1.1.1 - 1.1.1 - 1.1.1

B. Weighted Dips

4 sets of 10Reps

C. AMRAP 6 Minutes

5 Push Press

5 Knees to Elbows