Our military guys and gals will get the drilling reference in the title, but for the rest of you, it will simply be a welcome instruction to recover from Tuesday’s beat down. To aid in the road to recovery, class started off with a long warm-up focusing on flexibility and mobility, getting muscles warm and joints open.
Forward Lunge, 10 Push-Ups, Backwards Lunge, 15 Sit-Ups, Side Lunge (Rt), 10 Push-Ups, Side Lunge (Lf), 15 Sit-Ups
Done with a partner, where P1 spends 2min sitting in a squat shifting from side to side to open up the ankles while P2 uses the PVC to help open up the shoulders. After 2min, the partners switch. (sorry, no good pics of the PVC stretch, but I’ll be sure to take some next class so we have a good visual reference)
Meanwhile, P2 “assumes the position,” with hands against the wall, back straight and hips extended, head pushed through to help open up the shoulder.
Retracting the scapula – pinching the shoulder blades – is the initial movement in ANY pull-up, strict or kipping.
Instead of simply pulling with the arms, often causing the shoulders to pull forward and down, a proper pull-up should be initiated with the scapula. By pinching the scapula, the shoulders are pull down and back, tilting the chest up towards the bar. The hanging scapular retraction will help burn this movement into muscle memory, helping to build consistently strong pull-ups.
With the warm-up out of the way, and people (hopefully) a little more mobile, class moved on to a strength/skill-based session focusing on two of CF’s lesser-loved movements: the muscle-up and the hand stand push-up (HSPU).
Alternate between pulling and pushing exercises, working up the chain of progressively harder movements if possible.
P1 rows 400m while P2 maintains a plank position, and then the two switch so that P2 rows 400m while P1 maintains a plank position.
Nice work. Hope everyone has recovered fully at this point. There will be class this Sunday for those of you who are still in town. Otherwise, enjoy the holiday weekend!