Spider Crawls, Lunges, and Bear Crawls were done the length of the court.
Tuesday we reverted back to the basics and worked just on the feel of pulling the foot up under the body – the actual “pose” part of Pose running. We did this through 4 different drills: (1) single leg pulls; (2) triple pulls; (3) single leg pulls catching the ankle; & (4) triple pulls catching the ankle. Two points that we stressed Tuesday night: relax the pulling foot (try not to keep it in constant dorsi-flexion) and land soft.
Strength Warm-Up = Modified Burgener (High Hang hip extension & shrug; High Hang hip extension, shrug, and pull with elbows high and outside)
Really try to apply the movement-pattern from the Burgener drills into your actual lifts, initiating with the hips, into the shrug, and then finally pulling on the weight with the arms to continue the momentum of the bar up the body. To receive, whip the elbows around and absorb the weight with the shoulders (rather than the hands).
A tip for performing hang cleans (and hang snatch as well) is to stand all the way up with the weight and then lower down into the hang position. Also, get yourself as ready as possible before lowering the weight into the hang position. This will help you avoid spending too long in the hang position, which will cause you to stiffen up and tire out before you even attempt your lift.
Nice work everyone. Also, I would like to roundly applaud everyone who came last night for proving me wrong! I was just sure someone would show up at 7:15 last night. As it was, we had a nice spread between the two classes, and payment switch was relatively quick and painless. Remember, same times apply for Thursday’s classes. See you all then.