Take A Knee
This isn’t a diatribe about the NFL, but aside from my usual admonition to remember your long socks on rope climb day I did want to spend a quick second talking about the unusual movement in our Strength work today.
I’ve got a lot of love for stability work, single-arm work – things that give us better control of applying and resisting forces instead of just letting the world ricochet off of and around us. Today’s strength gets us a few different ways to dial that in:
- Take a Knee. Just like seated work, going down to one knee grounds you solidly and removes any option to use your hips/lower body to help you move the weight. All initiation and drive has to come from your upper body.
- Bottoms Up. By flipping a KB upside down – or holding a DB by one head balanced in the palm, like today – you create a stability challenge. You also create an immediate feedback method by which gravity will uncontrovertibly tell you if your press isn’t smooth and vertical and well-controlled.
- One-sided. Using one arm at a time – one sided work – helps build some of that asymmetrical coordination which is part of your daily life. So why not train it every once in a while, as a treat?
STRENGTH:
EMOM 10
A) 5 HSPU
B) 5 Half Kneeling Bottoms Ups DB Press, each arm
WOD:
Cash-In 1 Rope Climb
– Then –
4 Rounds for Time
5 Wall Walks
20 Double Unders
1 Rope Climb
- complete 5 rope climbs total
- Time Cap 15 mins