Pugilism twenty seconds at a time. I’m taking this idea and going straight the Versus channel with it. Imagine it: two fighters in the ring going at each other for just 20 seconds at a time, with mandatory 10 second interventions by the ref. I see this as the next big thing in combat sports, mark my words.
In all seriousness, while only working 20 seconds at a time seems like it should make the Fight Gone Bad set-up a little more manageable, if not quite “better.” But it’s not. In fact, it might be worse.
Each exercise was done 20″ on and 10″ off for 8 rounds (4 total minutes). A 1 minute break was provided between exercises. The large attendance led to some adjustments in the equipment used, specifically, KBs for the high pulls and DBs for the push press. Men’s prescribed was done with a 20lb ball, 20″ box, 32kg KB, and 30lb DBs. Women’s prescribed was done with a 16lb ball, 20″ box, 24kg KB, and 20lb DBs.
The SDHP (Sumo Deadlift High Pull) isn’t a movement that we utilize a lot, especially as it’s quite difficult to perform correctly. We reviewed form briefly last night before things got started, but I thought it was well worth going over again:
– Start with your legs wide, hands brushing your thighs as you reach down to the bar;
If you can mimic the second frame of the above photo right at the moment of transition from hip extension to arm pull, you will be ahead of the curve.
– As you pull, drive the elbows up towards the ceiling;
Great work. For those of you new to FGB, this will give you a great idea of how to approach the actual version. If your off for the weekend, enjoy the Labor Day Holiday, but if you’re in town, we will be having class on Sunday, so come prepared!