Kick it up, Throw it up, Pick it up, Push it up
Last Thursday, Tom hinted that CFDC would be seeing more skill work showing up in class in the recent future. Sunday’s class saw that he was true to form. After a quick warm-up of squats, hollow-rocks, & hyper extensions, the class got to work on handstand holds.
Handstands are definitely a position that take getting use to. In the meantime though, check out these helpful tips for kicking up into the handstand from our own near&dear Jim Bathurst at beastskills.com:
“To start training for the handstand, get yourself a wall. You’ll be kicking up against the wall to get use to the handstand position. So put your hands down about a foot away from the wall and get your legs into the position shown below. It looks similar to a sprinter getting ready for the start of a race.”
“Now what you’re going to do is take the leg that is straight and kick it up, heel first. Make sure to keep it straight, as this will generate more energy to lift your body up.”
“As your kicking leg goes up and over your head, the other leg that was bent should come up to join the kicking leg as both legs reach the wall. Try to do this so that your feet come to REST on the wall, not slam into it. This will start to teach you the right amount of force you need to kick up into a free standing handstand without kicking over.” For more on the handstand, check out Jim’s extremely in-depth handstand article reviewing set-up & positioning for the entire movement.
Strength: 3x3x3x1x1x1 Jerks
This was a great follow-up to last Tuesday night’s Cleans.
A lot of good effort was put forth by everyone in attendance. As with everything we do, however, there’s still plenty of room for improvement; be sure to check out Mike Choi’s Points of Review for the Jerk.
MetCon: For Time = Body-weight DL/Push-up; 15/30, 12/24, 9/18, 6/12, 3/6
The MetCon was run in two rounds. I’m no Gallup-polester, but the common sentiment seemed to be that the DL’s were tough, but the push-ups were murder.