|Camille LeBlanc-Bazinet demonstrating excellent air squat form.|
|Pull ups from the bottom position (note the *fully* extended arms...|
|Just about the bottom of the push-up position (chest to the deck).|
|Band-assist pull-ups. Chin well above the bar. Hm, if chest-to-bar pull-ups come up in these games, I'm screwed. File that away for later processing...|
|Top plank position of the push-up. Notice the utter lack of arch or cav-in in her core. Perfectly straight. (THough there is discussion (over at T-Nation) as to whether its appropriate, or better, to have a little arch to relieve pressure/stress from... something. The article didn't make much sense, and boiled down to their usual "It's easier (read: has less impact), so therefor its better" argument. Not sure if I agree or not. There may well be applications of their logic... I guess.|
|Huzzah for animated GIFS showing the correct way to use the ab-mat. However, for our purposes, she never comes all the way up to the top (shoulders in FRONT of the hip-crease), so these are all No-Reps... for all eternity. Shame, really...|
WOD: 2 x 2min each
- Squats1 / Sit-Ups 2
So, obviously, it was time for more squats, and other bodyweight fun times. Simple workout: got through the list of movements twice (first movement changes between sets, squats in the first set, sit-ups in the second), resting between those rounds. As many of us were in the same agony boat I had been in as recently as the day before, we were cautioned to take the squat round easy, and use it as more of a tune-up, getting the blood flowing, rather than going all out and doing more damage, and increasing the possibility of a nice case of rhabdo. This would NOT be a good outcome, so everyone seemed to take the warnings to heart.
After cruising through the squats, it was time to feel weak on the push-ups (again) before feeling WAY weak on the pull-ups (small blue band for the assist) before earning a much needed two minute break. Second time through, it was ab-mat sit-ups instead of squats, then push-ups and pull-ups again (this time with a much stouter green band). My weakness on pull-ups is definitely from the very bottom of the hole, since once I get going (at least in a band) completing the pull-up isn't that hard... but getting going out of the bottom is just the worst! My best guess at how to target that is to add in pull-ups to every warm-up, dead hang, from the full-on bottom position, NO band assist. Just a few reps at a time, to work those specific muscles. Here's hoping.