The Nail
Level 7 Valued Member
Up 5:55, train 7:45
SFG Prep, week 12
Warm up:
OHS:
I learned this from the brettzels, rib pulls, OS commando rocks, and The Snatch. With the brettzels and rib pulls you need to focus on keeping the hips stacked on top of each other. On the commando rocks, I learned when my hips were communicating that I was out of alignment. The Snatch, with the extra long hip lockout also helped me learn what the hips were communicating.
The OHS also helped with the TGU, as I corrected a much less erroneous twist there today first, which helped apply it to the TGU.
SFG Prep, week 12
Warm up:
OS Commando Rocks
Toshner mobility complex
Goblet squats, halos
Toshner mobility complex
Goblet squats, halos
OHS:
10s x 10r
28k
interval 1:15
TGU:28k
interval 1:15
5s x 1r
28k
interval 4:00
Exciting discovery in the TGU! I realized today that I was, on the weighted side, twisting forward significantly. This is why my hips were popping - they were trying to pull themselves back where they were supposed to be. I remedied this by using my torso muscles on the weighed side to keep my body over the hip. Basically, when you're in the fetal position getting ready to roll over to floor press the bell up, think of the chunk of the torso on the ground being pulled back in alignment with the hips...and then keep that alignment throughout the movement as much as possible. 28k
interval 4:00
I learned this from the brettzels, rib pulls, OS commando rocks, and The Snatch. With the brettzels and rib pulls you need to focus on keeping the hips stacked on top of each other. On the commando rocks, I learned when my hips were communicating that I was out of alignment. The Snatch, with the extra long hip lockout also helped me learn what the hips were communicating.
The OHS also helped with the TGU, as I corrected a much less erroneous twist there today first, which helped apply it to the TGU.