Friday 17th April
Technique Classes this week are Gymnastic on Thurs & Sat
Warm-up
Metcon (Time)
For time:
1 to 10
Jumping Squats to a target
HSPU
1 to 10
Jumping Squats to a target
HSPU
Scaled/Silvers:
For Time:
1 to 10
Goblet Squats / Air Squats
Z Press with 2 DB’s/Bar/Milk Jugs
Something new and unpleasant for you today, jumping squat to a target, now this target should be at least 15cm above you maximum reach, feet flat on the floor reaching up as high as possible. For me this is easy because my house was built in the 90s so the celing is exactly 15cm above my fingertips, every squat jump I have to touch the ceiling, if you live in a tenement you’re going to need a target, you can draw a line on the wall above a door frame. You’re all clever, adaptable primates, I’m sure you can work this out. The idea is to encourage you to get some height on the squat jumps, this means you’re going to have to use your little leggies a little more than you really want to, this will make you bigger and stronger, make your heart and lungs more efficient and decrease your happiness during the WOD.
55 HSPU is a not insignificant number, especially as most of you will probably be doing strict due to space issues, use the HSPU until they go and you can finish up with pike push ups. Alternatively 55 good PPU will definitely improve your HSPU long term so maybe think about doing that.
Scaling options for this are as per, there will be pike push ups as scale number 1, these can be done on your knees to make it easier, you just have to kneel on the couch, or the bed, or on a handy 24"" box, this will let you work the same range of movement as the HSPU and PPU but reduces the load, the higher up your knees are the harder the movement is, you could do this on a relatively low platform just to change the angles we’re working. If you want to make the PPU harder then you can pop your feet up onto a handy surface and work from there, as long as you manage to get vertical frm the wrist to the hip you’re golden. If you are really struggling to make the PPU work even with the scaled version then we’re going to either seated Z-press with whatever weights you have to hand or push ups.
55 HSPU is a not insignificant number, especially as most of you will probably be doing strict due to space issues, use the HSPU until they go and you can finish up with pike push ups. Alternatively 55 good PPU will definitely improve your HSPU long term so maybe think about doing that.
Scaling options for this are as per, there will be pike push ups as scale number 1, these can be done on your knees to make it easier, you just have to kneel on the couch, or the bed, or on a handy 24"" box, this will let you work the same range of movement as the HSPU and PPU but reduces the load, the higher up your knees are the harder the movement is, you could do this on a relatively low platform just to change the angles we’re working. If you want to make the PPU harder then you can pop your feet up onto a handy surface and work from there, as long as you manage to get vertical frm the wrist to the hip you’re golden. If you are really struggling to make the PPU work even with the scaled version then we’re going to either seated Z-press with whatever weights you have to hand or push ups.
5x Push ups
15x Air squat to knee raise
5x Push ups
15x Tuck jumps
5x Push ups