This workout was one from 2015.08.20. One key point here is be careful with your back especially if you're going heavy for deadlifts which many of us did. The cash out was one round of dirty 30s and good thing cause I think that's all we could handle at that point!
Write up just copied and pasted from the past...enjoy!
Warm Up
2 rounds of:
- 25 jumping jacks
- 5 T push ups
- 10 bottom downs
- 10 shoulder rolls
WoD
- 21 deadlifts
- 21 front squats
- 21 burpee lateral jumps
- 15 deadlifts
- 15 front squats
- 15 burpee lateral jumps
- 9 deadlifts
- 9 front squats
- 9 burpee lateral jumps
Cash Out
- 30 sit ups
- 30 elbows to knees (left/right = 1)
- 30 V-Ups
Exercises
- T Push Ups
Drop down in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep. - Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way. - Shoulder Rolls
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm. - Deadlift
Place a barbell on the floor pretty much right in front of your feet (with a full Olympic bar, you'd put your feet right underneath the bar). Stand with your feet about shoulder-width apart, and bend your knees slightly (about 20 degrees) to reach down to grab the barbell. You want your hands on the outside of your legs/knees, and you want to start with the barbell to be high enough off the ground to be about halfway up your shin (this is about the same height as an Olympic bar resting on the ground with 45lb plates on it).
Keeping your head up and your chest facing forward, lift your torso a few inches until the barbell almost hits your knees. Your arms shouldn't bend at the elbows, you're just lifting your upper body with the weight conveniently attached to the upper body. Also, the weight should move in a straight vertical line, with no horizontal motion. It can help to think about it as if you're trying to skin your shins with the weight.
Once the barbell is at about your knees, pop your hips forward to generate some more momentum. At the same time, contract your shoulder blades towards each other. This will naturally pull the weight up even more (again, in a straight line). You should be standing straight up with your chest out at the top of the movement. Even though it looks like you're pulling the weight up using your biceps, you should try to avoid pulling up with your arms. That actually decreases the amount of weight you can lift in the long run, and it's bad form. - Front Squat
Hold the barbell at about shoulder level, with your palms facing away from your body so that you could see both palms in a mirror. In a sense, the weights are "racked" against your chest. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through lots and lots of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell in this position, do a squat. The same rules apply as always: keep a good lumbar curve while you do this, keep your weight on your heels, keep your head up & look forward, and keep your chest facing forward (don't bend over). With weight in your hands, these cues become more important. If you do enough reps poorly, you can tweak your back. Incidentally, this is also why we try to learn good from with air squats; so that it's habit by the time you put weight in your hands. - Burpee Lateral Jumps
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it runs parallel to the way your body is oriented for the push up portion of the burpee. You're going to jump sideways over it eventually. You can rest the actual plate part of the barbell on a riser to keep it from rolling.
With that little bit of pre-work out of the way, it's still 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 sideways over the bar. You're going to end up jumping back and forth over the bar (if the first jump is to your left, you'll jump to the right for your next rep). With a weight lifting bar, this forces you to jump at least a few 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 sideways over the bar instead of jumping. This takes less energy, but still makes you do the work. - Sit Up
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from 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.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
This time around, 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. You want to keep your shoulders off of the ground the whole time if you can.
This time around, you only get credit for a rep after both of your elbows have touched both of your knees. We tend to call that "left/right = 1" for short. Since we were focusing on doing these very, very strictly, you want to pause for a second when your elbow touches your knee. This forces you to have the full extension of the other leg, and makes sure that you're working your oblique to hold the position. - 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