Descriptions below as usual. Enjoy!
Warm up
2 rounds
- 30 seconds job in place
- 10 air squats
- 10 bottom downs
- 10 arm circles
WoD
2-2-2-3 Intervals (4 rounds - each number represents how long that round is in minutes)
- 5 rope climb progressions
- 26 renegade rows (right/left = 2)
- Overhead squats for remaining time
Exercises
- Rope climb progressions
Using the battle rope since we can't rope climb, sit on the floor, grab the rope and pull yourself to a standing position and then slowly back down. That's 1 rep. - Renegade rows
Holding a dumbbell in each hand, get down in to a push up position. The dumbbells will be on the ground, and you will essentially be holding yourself up on top of them. Keeping one dumbbell on the ground, pull the other weight up off the ground in a straight line (it's a single-arm row, if you're used to doing those). Try not to rotate your body as you do this, since that makes it easier to lift the weight without working the muscles in your arm. Your chest should be facing towards the ground the whole time. This time you can lift each side to count as a rep. - Overhead squat
Grab a bar and put as much weight as you can handle and that's safe!
Standing, hold the bar over your head with your arms locked. Your arms should make a "Y" shape with the rest of your body. You want the bar directly over your torso, so that your spine and the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels a little bit like you're holding it behind your head, and your shoulders should feel like they're actively trying to push the bar.
From that position, you want to do a regular squat. Keep your arms locked as you go down, but make sure your knees stay lined up over your toes. You don't want either of them to "buckle" by facing inward when your toes are pointed outward. That puts a lot of (unnecessary) strain on your knee. You want your butt to go at least as low as your knees, though if you can go even lower (i.e., "break parallel") that's ideal.
Once you've reached the bottom of the squat, stand back up to your starting position. At no point should you bend over or move the bar horizontally. The bar should move straight up and down with your body. Once you come back to your original standing position with the bar overhead, that's 1 rep. - Stability ball sit ups to wall
In some ways, this is like a poor man's version of a GHD sit up. Grab a stability ball, and roll it over near a wall. You'll want to sit on top of it so that your toes are touching the wall. In essence, you want to "anchor" yourself with the wall by not giving your feet any place to move forward. You can also do this by placing a pair of dumbbells up against the wall, and putting your feet underneath the dumbbells.
Once you're in the starting position, lean back and touch the ground behind you/over your head. You will need the muscles in your abs/core to stabilize yourself as you do this. This part can be challenging if you don't have good mobility in your core, so only go so far as you can safely control.
From there, sit up (using your abs, not your hips) and touch the wall with your hands. That's a single rep.
Scale down: If you can't reach behind you to touch the floor, you only have to lean back enough so that your body is parallel to the ground. That eases some of the strain on your abs, and doesn't require as much mobility.
No comments:
Post a Comment