Day 24: OH Squats and EMOTM

Wednesday; April 24 - the Wall @ Rock Jungle Fitness

As above; but typed out:


Warm-Up:

3 Rounds

-  10 PVC Shoulder Passes
-  10 PVC Overhead Squats
-  10 Paint The Sky Push-Ups (5/side)
-  10 Cossack Squats (5/side)
-  25 meter Frog Hop
-  25 meter Sprint



SKILL:

OVERHEAD SQUATS
   5 x 5

+  PRACTICE DU's (Double Unders) in rest (2 minutes) - do your DU between sets, during resting
+  CONTROL MIDLINE 
     - Avoid Excessive Pelvic Tilt
+  HIPS BACK/ CHEST FORWARD
+  KNUCKLES UP



WOD:

EMOTM (Every Minute On The Minute) for 10 Minutes:

- 3 S2O (Shoulder to Overhead) - you can do strict press, no bouncing while lifting to get spring
- 3 OHS (Overhead Squat)

*  Choose a Challenging Weight
*  Don't SACRIFICE FORM FOR SPEED!



My Thoughts:

Today, I had to modify my Overhead Squats and did the 5 sets with just the bar.  (45 lbs).  It's an very awkward position of the bar over your head and then a squat.  You really notice it if you don't have a strong core.  My coach, Jodaye mention to tighten up your core; as if you are about to be punch in the stomach.    Yup, another thing I have to work on.

Last time I did this, a few weeks back.  I had managed to use 65 lbs.  Obviously my form was off as I had a bit of trouble holding the bar above my head while squatting.   Not a very comfortable feeling, and sometimes I would get the correct form.  And then the next set; my arms would wave around like a 200 storey building in high winds.

The DU (Double Unders) skipping; skipping in general is not my best.  However, I was able to skip better than I had done before.  And the fact that I haven't jump much in the last 8 weeks, it was surprising.  I'm feeling better now...  My physiotherapist has cleared me for running (more of a light jog and be wary of any sudden pain or discomfort).  She had also cleared me for some low height jumping (I guess skipping rope is as high as I will go for now).

All this, slow and steady and my results will come.  It's not going to happen overnight.

Thanks for reading..       Tackling one WOD at a time!