Workout
“Diane”*
21-15-9
Deadlifts – 225/155
Handstand push ups
Strength
Deadlifts
5 – 65%
5 – 70%
5 – 75%
3 – 80%
3 – 80%
*Compare to 2/21/17, 10/21/15
**Starting off the week and the day with a benchmark Girl workout. For girl WODs we like to switch up the strength and the workout since hitting the benchmark is the priority. So you should be plenty warm for the strength to follow.
First point – hip hinge vs squat on the deadlift. We did some banded pull throughs a few weeks ago, and I think that got you feeling not only how close you keep your hands to your body on KB swings *cough, tomorrow, cough* but what a hip hinge should feel like. Here’s a quick 20 second video that shows the two movement patterns. Basically stand a few steps away from a wall and try to touch it with your butt. When you squat, your butt will go down towards your heels, not toward the wall behind you.
Deadlift = butt back
Squat = butt down
Handstand push ups (HSPU), I’m going to reiterate what I said back on 11/6 when you did floor presses and HSPU. If you’re scaling to knees/pike on a box, ya gotta get your elbows pointing towards the box. Where do they point on push ups? When bench pressing? When doing a strict barbell press overhead?
Like this..
.
Notice body position relative to the box – parallel, not perpendicular like she’s doing incline push ups. I want your head to the ground, not your chest.
Head to the ground = HSPU
Anything else = not a HSPU
There are your bullet point.