Friday, April 20 2012
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27
SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER
Skill – One Legged Romanian Deadlift
This is a single-leg RDL with the bar intentionally loaded slightly heavier on the contralateral side to the leg being worked. So if you’re working the left leg, the right side of the bar would have a little more weight on it. Check out the video below:
The idea here is similar to holding a single dumbbell in the opposite hand, but it allows for a greater loading capacity.
Unbalanced loading is great because it increases the core demand and forces you to use your hip abductors and external rotators to counteract the weight pulling you into adduction and internal rotation.
It won’t take much of a loading differential to make a big difference. If you’re using under 115 pounds total, a 10-pound differential is plenty. Anything heavier than that and a 25-pound differential should suffice. You don’t want to overdo it.
3 RFT
5 Deadlifts 315/225
15 Lateral Burpees
30 D/U’s