Met-Con: 5 x 10 Pull-Ups, 15 KB Swings, 20 Push-Ups
The emphasis here was on the swings; check out our post from a few weeks ago regarding proper form during the KB Swing (especially keeping the shoulders retracted and not over arching at the top of the swing)
Push-Ups Standard: Non-games (i.e., hands didn’t have to come off the floor), BUT chest had to touch – pause on the floor if you must to ensure that the chest touches. A few of us have been cheating our push-ups, thinking that hips touching the floor will count as a full push-up. It won’t.
Grip Work: Wrist Rollers
Forearms, and thus grip, take a real beating in metcons with back-to-back grip requirements (say, for instance, KB swings and Pull-Ups). The cure is a little dedicated grip work. We’ll be working in more grip work over the coming weeks and months, but to starting us off last week was the good ole fashioned wrist roller:
To use, simply attach the weight of your choice to the bottom, and then, with both hands on the handle and arms hanging down in front of you, begin rolling the weight up until it touches the handle. The key is to keep the arms straight; don’t assist the weight by flexing your arms.
With everyone forced to eat dinner with their hands (since holding utensils was out of the question), there was nothing to do but hope that Sunday would hold a reprieve for the grip. Consider hope dashed.
Strength: Deadlift 5x5x3x3x2x1x1x1x1x1
Met-Con: 1K Indian Run; then ????
1K Indian Run: the entire class started off in a single file jog at an easy pace while the last in line sprinted to the front. This was repeated through-out the entire 1K, with the sprinter calling-out when he/she hit the front of the line to indicate to the person at the back it was time to go. Everyone was able to complete 4 sprints during the run, but only Amelia was lucky enough to sprint twice while the group was rounding a corner, including the corner at S & Phelps, meaning she rounded the corner onto an uphill. Lucky!
That was just the beginning however, as Tom had a surprise met-con waiting for everyone inside the studio: