Those first few squats were going to be uncomfortable if you were in class on Sunday, but best to go ahead and get them out of the way. The “Plus” in the Sampson Stretch was a nice quad stretch in the lunge position – step out into a lunge position, reaching your hands overhead to allow your hips to push deeper into the stretch, and hold for 15 to 20 seconds. After holding this position, reach back and grab the foot/ankle of the rear leg and pull it towards your butt, holding this position for another 15 to 20 seconds.
Remember, a PP (push press) is not a dip-drive into a strict press; you should be able to complete the PP in one fluid motion. If the weight begins to stall at all (usually around eye to forehead level), drop down in weight. If the weight feels light (i.e., you could strict press the weight without issue, but the PP is still stalling), then check your form – are dipping too far? are you getting on to your toes before reaching full extension? is the weight getting out in front of you?
remember, the “dip” portion of the dip-drive is an unlocking of the knees (as shown above) – any farther, and you’re getting into a partial squat, which will require more work from you and thus be of less assistance on the drive.
Done in groups of 3 under a staggered start – e.g., P1 led off, P2 went at 2 min, and P3 at 4 min, with P1 beginning the 2nd round at 6min, and so on. This was a met-con, so continual motion was sought. Thus, pull-ups were scaled to jumping pull-ups (rather than band assisted or strict).
Also, keying off of last Thursday’s workout, the box jumps were meant to be continuous – that’s with as little rest as possible, and so if that requires you to choose a slightly lower box than usual, do so. Your goal is to have the box jumps resemble the following:
the video’s a little dark, but that’s Julia ripping through her 20 box jumps during the second round of the met-con!
Nice work through-out class, with everyone completing all prescribed reps in all 3 rounds of the met-con. Hopefully everyone’s legs are now back in working order.