Niels: Je hoeft niet alles op te schrijven, gebruik wel alles als leidraad & om mensen alles aan te leren. Safety first + Technique on point before adding weight

Warmup

30″ Air Squats
30″ Pigeon Pose L
30″ Pigeon Pose R
30″ Glute Bridges
30″ Down Ups
30″ Air Squats

Specific Warmup

**Met lege barbell**
2 Rounds
5 Good Mornings
5 Slow Elbow Rotations
5 Back Squats
5 Stiff Legged Deadlifts

Basics + Points of Performance

Neem 15 minuten om met de groep de basis te overlopen van de Deadlift van start positie tot eindpositie. Coach hun houding aan de hand van posities en gebruik de points of performance hieronder als leidraad om aan te leren.

• Feet should be somewhere between hips and shoulders.
• Bar starts at mid-shin with the athlete gripping the bar outside the shins, and the bar in contact with the body.
• Shoulders are higher than hips, and hips should be higher than the knees in the setup.
• Back should be braced and in a neutral position. No movement between the hips and shoulders through the lift. 
• Shoulders and hips rise at the same time when initiating the lift.
• Bar stays in contact with the body throughout the lift.
• Drive through the heels on the initial pull as the knees move back and the chest lifts in unison. 
• To reset, retrace the same path on the way down, pushing the hips back and regaining the rigid neutral position of the torso.

Strength

Every 1’30 x 7:
5 Unbroken Deadlifts
Build in weight

PartnerWOD

12x AMRAP 2’30 in Relay

9 Thrusters (50/35)
40 Air Squats
Max Calories Bike (Erg of Echo)

Score = Total Calories

Coach: Partner 1 werkt een volledige amrap af, dan de andere partner. 12 totale rondes dus elk 6.