2017.10.25

Nina coming at us again with another lovely workout. I had to miss this one, but hey I'm sure you all felt it that day! It looks fairly leg intensive so make sure you stretch out those quads and take care of your back when doing those front squats. I'll also make the executive decision that the lateral jumps are left/right = 2 meaning each jump counted over the bar.

As usual, descriptions copied from old posts.

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WoD
13 minute - AMRAP

• 20 lateral barbell jump overs (left/right = 2)
• 15 sit ups
• 10 front squats

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Exercises

• Lateral barbell jump overs
  It's pretty much exactly what it sounds like: put the barbell down and make sure that it doesn't move (you can use one of the risers to make sure it doesn't roll). You have to jump over it, so both feet have to leave the ground at the same time (as opposed to stepping over with one foot first). Remember, jump from side to side, not forward and backward. This time around we counted a rep every time your feet landed on either side of the barbell. For simplicity's sake, it's "right/left = 2."
• Sit ups
  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. You have to touch your toes to get credit for the rep.
  
  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.
• Front squats
  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.