Workout
30 min AMRAP
50 Air squats
40 Sit ups
30 KB Swings – 53/35
20 Hand release push ups
10/7 cal bike
**Long workout today. Backing off the weights a bit today and only using the kettlebell. Not listing a height requirement here for the swings, so you can go Russian or American height. My only thing is keep your midline/spine upright at the top of the swing, wherever the ‘top’ is for you. Don’t be leaning back to go higher because someone else next to you is swinging higher. Focus on yourself. Also, no GHD sub today for the sit ups. Everyone goes from the ground with or without an Abmat.
The one thing I’m going to point out here is form on the hand release push ups. These aren’t plyometric or clapping push ups, so the release happens when the chest is on the ground. There is the tendency to ‘snake’ up or do a modified knee push up. If you struggle with push ups, I’m cool with a knee push up from the ground up, then straighten your legs again on the descent.
Mostly for those who have good push ups, I’d like you to try, as you press into the ground, think about pressing the backs of your knees up at the same time. We stress a hollow body position – hanging from the pull up bar, holding weight overhead – and even when doing push ups. Think long, lean body, with legs together and all coming up as one unit. Light as a feather, stiff as a board.