03.17.2016 Good Mornings, Hollow Rocks, Push Ups, Chin Ups and KBS

STRENGTH:

Good Mornings

5 sets x 6 reps @20-40% of Back Squat

Execution
Place a barbell behind your neck as you would for a back squat, placeyour feet between your pulling position and squat position, and set your back tightly in a complete arch, locking it in position with tight abs. Allowing your knees to unlock and bend only very slightly, hinge at the hip, maintaining the back arch, bend forward as far as you can without losing the arch in the back. When you reach the bottom, reverse the motion, being sure to not let the arch soften or your knees bend any more, and return to standing.
 
Notes
The good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position.  - Greg Everett
METCON:
15:00 AMRAP FOR Quality 5 Strict Chin Ups

7 Hollow Body Push Ups

10 Weighted Hollow Rocks (athlete choice - goal is to maintain position)

12 Kettlebell Swings 1.5 / 1.0

Quality - Focus on moving better, good position, mid-line stability and controlling your breathing.