Warm-up: 25 Medicine ball cleans (20/12lbs)
Snatch: 15 minutes to work up to 1RM
MetCon – For Time:
Dumbbell push press
Kettlebell swings (50/35lbs)
With Cindy retest only days away, the doctor orders a bit of form check-up. The first order of business is air squats. The biggest problem with air squats is not reaching proper depth at the bottom and the lockout at the top. Both are easily fixable, but sometimes the lockout is difficult to recognize it is being improperly done. Not only do the HIPS have to opened (stand tall), but the KNEES must also be in extension. One without the other is like wall balls without the ball. Much easier, but doesn’t work.
Next come push-ups. First, a push-up must be as far down as you can go (preferably chest to ground), and several of you can achieve this. Secondly, a push-up must rise all the way to the top with extension of the elbows. I will not name names, but numerous people are guilty of this. By not locking out a push-up, you forfeit that rep. Your range of motion has suddenly become less and therefore, easier. Also on push-ups some people are actually just moving their chest up and down rather than their whole torso. This is difficult to correct during a MetCon and can look deceivably like an actual push-up.
Finally, I will address pull-ups. I am pleased to say that everyone’s pull-ups have been magnificent lately. Just keep remembering that if the chin isn’t over the bar and the arms aren’t locked out at the bottom then the rep is poor.
All of these ways to make reps easier are clever tricks, but when it comes to the workouts, we have to stay honest!
Tricks are for kids,
<3 Coach Miss J
-Post to comments which exercise of Cindy is the most difficult for you (to correctly perform).