Descriptions as usual and...enjoy!
WoD
12 Minute - AMRAP
- 21 lateral barbell jump overs (left/right = 2)
- 15 back squats
- 9 power cleans
Cash out
8 rounds - 20 second hold, 10 second rocking
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." - Back squat
Start with the bar resting on your shoulders. From this position, do an air squat. Make sure you keep a good lumbar curve the whole time (you can tweak your lower back otherwise), and you bend at least far enough so that your thighs are parallel to the ground. Come back up to the standing "racked" position to finish the rep. - Power cleans
You'll need a barbell for this, and you'll want to weight it fairly heavily. If you're doing this with a partner, use the lighter of your two personal bests. You're only going to do 4 reps at a time, so heavier weights make sense here.
To begin with, put the weight on the ground in front of you (this is different than the "high hang" where you start with the weight near your thighs). Squat down to grab the weights, but remember to face forward and keep your chest facing forward. Stand up, but as you do so, shrug your shoulders aggressively. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. However, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times.
The next step, starting from the shrugged shoulder position, is to quickly bring the weight up to about chest level and do a quick hop at the same time. If you were to watch the path the weight travels, it should be as close to your body as possible, and as close to completely vertical as possible. If the weight travels in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the weight near your chest/clavicle.
You can almost think of it as letting go of the weight in midair, and positioning your body underneath the weight so that you end up with your knees slightly bent and the weight at your chest. Don't actually let go of the weight, that can be all sorts of bad. However, you'll find that because it's a quick hop, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest.
As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. Again, practice just the squat motion a few times so that it feels natural.
Lastly, just stand up completely while holding the weight at your chest. You basically just need to straighten your legs out, but you don't want to do this step until you've got full control of the weight. Normally, you would then put the bar back down on the ground to finish the rep, but in this case, you are considered done when you stand tall with the weight racked at your chest/clavicle. All that's really left is to put it all together in a smooth motion. - Hollow rocks
Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Without releasing the contraction of your abs, rock forward and back on your butt. Do not let your hands or feet touch the ground.
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