After a significant amount of time working on form, technique, and over-all strength in both pull-ups and hand-stand push-ups (HSPU), Tuesday’s class featured both in a body-weight strength block.
Scaling for pull-ups was with bands, though everyone was encouraged to start the first set attempting one pull-up (or chin-up) without any assistance. Those with a few strict pull-ups (less than 5) were to do as many strict as possible before switching over to the band assisted for the remainder of their AMRAP set.
HSPU’s could be to the floor, one ab mat, or two ab mats, and were further scaled to 3-5 wall walks (no negatives for Tuesday night). In between each exercise and round, everyone was to take roughly 90 seconds of rest to help stave off muscle failure for as long as possible.
Following completion of the day’s BW-strength block, everyone grabbed a jump rope, knocked off 50 single skips to get the ropes moving and calves warm and then prepped for the day’s met-con: 7min AMRAP of 21 Double Unders and 7 Hollow Rocks. Scaling for the DUs was 21 Mountain Climbers plus 21 Single Skips (Mtn Climbers to be done first). The Hollow Rocks could be done with both legs extended, one leg pulled in, or both legs pulled in, but the stress was put on short rocking motions in which the back stays rounded with the both the shoulder blades and hips pulled off the floor.
While it might seem like a quick lung burner, the real focus here was on form with the jump rope. After the volume of shoulder and upper-back work featured in the day’s strength session, form with the rope made a huge difference in how the met-con progressed.
If you kept a comfortable but tight body posture, with arms held in and wrists doing the work, then you’ll give your shoulders a break and the workout would progress a steady pace. However, if your arms drift out wide, and you turn the rope with arm swings initiated from the elbows, or shoulders instead of the wrists, then the the workout is going to go downhill very quickly.
Now that the shoulders feel like the legs felt after Sunday, there’s no telling what’s coming Thursday. See you then!