week 7-8 notes from coach

To: teeny-wahine
Subject: Re: Video update
From: urbankstrengthteam
Date: Tue, 1 Apr 2014 07:59:50 -0400

Hey Megan, thanks for getting those videos up. Your form over-all is looking great, but I do see a few fine points where things can continue to improve and help you get a few extra pounds on your lifts. 

Bench Press-when you grab the bar, set your thumbs in first with palms facing slightly outward, then rotate your hands to set your grip in on the bar. Focus on trying to bend the bar. This will increase the amount of activation in your forearms and back.

    Pin your shoulders back and down. Squeeze your glutes together before you unrack the weight, as soon as it is unracked push down through the heels and outer edge of your feet.  

    On your heavy sets make sure you are getting enough air between reps by breathing through your mouth. And let's take your grip out a fingers width this next week.

Squat-Good breathing and form. Make sure you are pushing out low on the belt and leading the ascent of the squat with your shoulders. Make sure to push through your heels and the outer edge of your foot, and you can try turning your toes out a little more to recruit more glutes.

OHP- push your head through as soon as possible, this will activate more upper back

Deadlifts and rack pulls are looking good. If you aren't already, push your knees out toward your elbows and push your hips through as soon as possible.

Great job the past two weeks. We'll continue doing more volume at a high intensity, it looks like your coming up on squat and bench pr's very soon.