Exercises below, copied and pasted from the 22nd.
Warm up
2 rounds
- 25 jumping jacks
- 5 T-pushups (left/right = 1)
- 10 upward to downward
- 10 arm circles (forward 10/backward 10 - do both arms)
Strength
10 minutes
We did this as a partner workout. Most of us did 10 reps (I slacked a bit with only 5 reps *teehee*). The heavier we did get we ended up doing 5 reps.
WoD
Dirty burpee 30 - 3 rounds
Exercises
- Partner Floor Press
This is very much like a simulated bench press, only you're going to do it on the ground. You'll need a barbell (the most we managed to get on the barbell was 4 plates, or a little less than 90 lbs). Lie down on the ground so that you're facing the ceiling, and have your partner stand near your head. Your partner will lift the barbell off the ground and place it over your chest (your partner is essentially going to spot you). Reach up to grab it, and let your partner know once you've got full control of the weight. Pull your shoulder blades together, so that you're contracting your back muscles. From there, keep your elbows in tight to the side of your body, and lower the weight in a smooth, controlled arc. This is not a straight up and down motion. If the weight starts over your chest, it will be closer to your belly at the bottom of the arc. Push the weight back up so that it reverses the arc (starts closer to your belly at the bottom, and finishes above your chest). You have to bring the weight down and up for a single rep.
If you're curious, the point of this exercise was to help give us that final kick when doing a bench press. Normally you push your feet into the ground and drive your hips into the bench, using that force to help drive the weight up. Still, there's going to be a point when you get stuck and can't quite finish a rep. The motions in this exercise help teach you how to do that final push so that you can finish the rep in that situation.
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
- Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. You want to move both your elbow and your knee during this motion, rather than keeping one static and touching the other one to it. Also, while you're doing this, your right leg will be straight out in the air about six inches off the ground. Then alternate, touching your left elbow to your right knee.
This time around, you only get credit for a rep once you've touched both elbows to both knees. We tend to call that "left/right = 1" for short.
- V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
No comments:
Post a Comment