W.O.D. 11.30.11

Pull-ups from the nooner

Elyse at the top of the Sumo Deadlift High Pull

and Chip at the bottom

21-18-15-12-9
Pull-ups
SumoDeadlift High Pull (65/95)
Knees To Elbows
+ 10 Ring rows after each set

Breaking down the SDLHP:
The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body.

Starting Position – The Angry Gorilla
The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.
Stand Up!

The Sumo Deadlift is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.

Open the Hips all the Way
In the middle of the Sumo Deadlift High Pull, the hips are all the way open, the back completely straight, and the shoulders back.

The Shrug
The Sumo Deadlift High Pull begins as the Sumo Deadlift ends. Without a pause, and in order to maintain the momentum of the weight, the shoulders shrug up just as the hips open completely.

The Top
At the top of the exercise, the weight is all the way up to the chin and the elbows are high. Without pausing at the top, begin the process in reverse to complete the entire movement. Lower the weight until your arms are straight, then return to the start position.
Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

(compare to 4.6.09)

Read:
Charles Poliquin on the on the Negative Effects of Volume based endurance Training

Quote:
"In the middle of a difficulty lies opportunity."
- Albert Einstein

Results:
Elyse 31:40 DC
Jerry 26:20 Rx
Beth 29:57 22#/band
Chip 30:00 cap 95#
Meg B 33:38 65
Becky 29:45 Rx
Aimee 21:29 Rx
Mike P - 24:16 Rx
Mike S - 32:36 (band,65#,KR)
Joy - 27:41 (band,45#,ROM)
MegS - 29:25 (55#)
Bekah - 27:18 (band,53#,KR)
Rebecca S - 27:55 (band,65#,KR)
Kristin T - 26:19 (DC KTE)
Heather - 27:10 (band,53#,KR)
Dianne - 31:47 (band,53#)
Pat - 30:23 (band,75#,KR)
Tidmore - 26:06 (band,75#,KTE DC)
Gabe 29:58 scale
Becca cap
Jackie 19:05 scale (21-15-9)
Brian 29:13 Rx
Byrnsexy 27:34 Rx
Rob Ph 28:23 scaled!
Patrick 28:10 Rx
Ben F cap
LP 21:01 Rx
Amanda 28:32 scale
Rachael 28:45 scale
Josh S cap
Joe C cap
Lam cap
WW 29:00 scale
Vinny 21:10 Rx
Kathleen 26:09 scale
Danny cap
TP 25:01 Rx
Peterson 29:57
Alison 28:50 scale
Jess S cap
Miranda cap
Mark B cap
Chkaate Konelllie 26:32
Ben cap
Flounder 27:52
Kathryn 27:35 scale
Kate K 20:53 scale
Borden scale cap
Conn 95# cap
John C 21:02 Rx
Randy 30:06 scale
Charles scale cap
Sheng-Ching scale cap
Sam B 19:01 scale