” … the gross musculature of the anterior and posterior trunk, hips and mid back, as well as the smaller stabilizing muscles of these regions.
The core has two major functions,
One; Force transfer and stabilization and
Two; Force reduction and stabilization.
The first function is the exercise scientist’s way of saying,
‘You can’t shoot a cannon out of a canoe’ and the second function is the corollary, ‘You can’t catch what’s shot at you in a canoe either.”
–Richard Lansky defines ”the core” in an article from USA Weightlifting Magazine
Warm-up Drills
I. Coach’s Choice
II.Dynamic Warm-up
3-4 x 50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.
Push/Split Jerk 5-5-3-3-1-1(RM*)
Notes: Conservative percentage guidelines would be roughly 75% for fives, 80% for threes, 85% for singles working functional weight for technique training. Plan to establish a 1RM if you’re feeling frisky. Compare to previous WOD post HERE.
Post loads to comments.
“CF Open WOD 15.4”
Complete as many reps as possible in 10 minutes of
3 x Handstand Push-ups
3 x Cleans (155/105lbs)
6 x Handstand Push-ups
3 x Cleans (155/105lbs)
9 x Handstand Push-ups
3 x Cleans (155/105lbs)
—
12 x Handstand Push-ups
6 x Cleans (155/105lbs)
15 x Handstand Push-ups
6 x Cleans (155/105lbs)
18 x Handstand Push-ups
6 x Cleans (155/105lbs)
—
21 x Handstand Push-ups
9 x Cleans (155/105lbs)
24 x Handstand Push-ups
9 x Cleans (155/105lbs)
27 x Handstand Push-ups
9 x Cleans (155/105lbs)
—
Etc., adding 3 reps to the Handstand Push-ups each round, and 3 reps to the Cleans every 3 rounds.
Notes: Compare scores to WOD post HERE.
Post scores to comments.
“Split Jerk”: 140# x 2
“Open WOD 15.4” : 5 Rounds (66 Reps)
Old Geezer’s version – Sub 95# PP for HSPU
Cleans @ 115#
Split Jerk: 180#x1 PR!!
“CF Open Wod 15.4”: 3 rounds (1 Ab Mat HSPU)