Tuesday 3-7-17

Coach's thoughts on today:
Push-ups are like running. "Anyone can do them", but most people really don't do them well. Get tight. A good push-up should involve movement at your shoulder and elbow and that is it. Your body should pivot on the toe like a board being lifted. Many people who struggle with strength also dip their heads, but you should be able to get your chest to the ground without smacking your face on the ground. I also know that for some of you who really want to do them on the floor or on your toes this struggle is even more pronounced. I PROMISE, you will get more out of doing them well (full ROM/form) on a bar in the rack or on a low box, or even on your knees, than doing crappy/half ROM on your toes. Standards everyone...standards!

Warm-up:15Min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Skill:10min

Good Push-up technique, make sure full ROM w/no dropping of hips and head. Don't do too many though.

Metcon:20min cap

  • Metcon (Time)

50 Push-ups
400m run
50 Air Squats
40 Push-ups
400m run
40 Air Squats
30 Push-ups
400m run
30 Air Squats
20 Push-ups
400m run
20 Air Squats
10 Push-ups
400m run
10 Air Squats