BRACE yoself!

January 13, 2014 Nothing to do with bracing (maybe) but this is a badass quote to live by

Congrats to the 49ers! Let's get it done!

Now..something that really matters...BRACING.

I know you guys hear us talking about bracing all the time. How you need to learn how to brace properly before lifts. How it takes practice so that you can make it second nature. All the benefits, etc. Well luckily, we have people like Tony Gentilcore to turn to if you didn't believe Aljay, Brittany, or me.

• Old school lifters say to maintain a big arch when squatting, benching, and deadlifting. While an aggressive arch has helped many people lift ridiculous amounts of weight, it's not the healthiest thing for your spine.

• Owning or maintaining your rib position by not allowing your ribcage to flare out and bracing is an effective alternative to the arch.

• A cue to help maintain tension and to prevent yourself from hinging through your lower back is to think about squeezing oranges in your armpits.

source: http://www.t-nation.com/training/lift-big-by-bracing-not-arching

January 13, 2014 Workout

8 Sets of the complex:

1 Deadlift

1 Hang Power Clean

1 Front Squat

...then....

10 minutes of practicing something you suck at

...then...

3 rounds for time

15 hang cleans

15 burpees