3 Open workouts down, 2 to go. Will double unders show up next? Who knows, but just in case, Tuesday’s class spent a little time working on DUs.
For the DU work, class was once again split into groups:
(1) 20-30 DUs = Flight Simulator Plus (10, 20, 30, 40, 50, 40, 30, 20, 10, 20, 30, etc.);
(2) ~15 DUs = Flight Simulator (5, 10, 15, 20, 25, etc. up to 50, then 45, 40, 35, etc.);
(3) 0-10 DUs = work highest number of reps possible – for those with few to none, work singles into one DU and then back to singles.
Yes, it’s all in the wrists, that much has been said each and every time we’ve reviewed DUs (or just jumping rope for that matter). However, where the wrists are in relation to the body is just as important. Your hands should be slightly forward of your shoulders – think of a good running posture, but with the hands slightly wider apart from each other. The elbows will be slightly bent and should remain tucked into your sides. Palms should be neutral, or angled so they’re almost facing each other. With this posture, your wrists will turn much more efficiently, leaving the shoulders in better shape for other exercises, like maybe, clusters and bear crawls.
The P-2-S’s are becoming a CFDC staple, and for good reason. These have great carry over to creating a more efficient burpee, which, as anyone who completed the 12.1 Open workout can tell you, means a great deal. From an arm-extended plank position (think ‘top of the push-up’), jump your feet up towards your hands, landing in a squat position with hands off the floor. To accomplish these, you need to jump your feet as close to your hands as possible, landing with your head and chest up, and lower back arched.
After 3 of the Plank to Squats, it was on to 9 DB Clusters (Squat-Clean-Thrusters). Weights were prescribed as 1/2 BW for men, and 1/3 BW for women (i.e., both DB’s should total 1/3 of your body weight). Lastly, bear crawls for the width of the court (one width = 50′), with the one slight change, in that the return trip was done backwards.
Both evening classes were closed out with some much needed stretching focusing on the shoulders (partner assisted PVC-stretch) and quads/hip-flexors (couch stretch, aka the death stretch).
Great work last night, especially in a large 7pm class. Sorry for the lack of pictures, we had a slight camera malfunction (in that I forgot to bring it to the gym). See you all Thursday.