While the “normal” focus for Thursday’s is on explosive movements, and while this past Thursday did indeed feature a good deal of explosive movement, it also involved a good deal of well-rounded core work (and by well rounded, we mean that it hit the entire mid-section).
Box heights were jumper’s choice, although everyone was encouraged to work-up in height – i.e., don’t go for broke on the first set. For those new to the seated box jump: start in a seated position where the tops of your thighs are at or just below parallel (a small box is usually your best bet, with plates used to adjust the height as needed). To initiate the jump, lift your feet off the ground while rocking back slightly, and then quickly rock forward, slam your feet down, and explode off the box into a full vertical jump onto a higher box. Don’t forget to use the arms, just as you would in a broad jump, to help add explosive momentum to your jump, and land light on the box, absorbing your landing with soft knees.
In between each set of seated box jumps, everyone was instructed to grab a piece of PVC and perform 5 Pass Thrus, 5 Catch Deliveries, and 5 Sotts Press. For the catch delivery, start in scarecrow position with elbows high and outside and then snap the PVC into the overhead position while jumping your feet out slightly into a squat stance.
After the PVC-interlude, no one was really surprised that snatches were the lead-in for the next part of the day’s programming.
This wasn’t a true met-con, in the sense that it wasn’t done for time, but the transition through the sequence should’ve been immediate. So, once the snatches were done, put the bar down, find space on the floor, and then get into the hollow position and hold for as long as possible (“ALAP”). Once your abs gave out and you couldn’t hold the hollow position any longer, transition right into the windshield wipers. Once you’d done 10 over&back with those, roll over, and bang out 10 of the hyper extensions before resting and making your way back over to the platform for the next round.
Well done all around, and thanks to everyone for all the help post-7pm class in putting stuff away. For those of you heading out of town for the long weekend, have a safe trip and enjoy yourselves. For those of you sticking around, class will be at its regular time on Sunday, and this weekend will conclude the second (of three) squat mini-cycle, with work sets done at 90%! Come ready for some fun!