Buy In:
On the Minute every minute for 7 Minutes:
Even – Plank
Odd- L Sit Hold
WOD:
3 Rounds for time:
25 Medicine Ball Cleans 20/14
20 Sit-Ups
15 Burpees
Cash-Out:
5 Minutes
Handstand Practice
For today’s buy in we are going to perform some abdominal work with L-Sit Holds and Plank Holds. Start with a plank hold for 1 minute. On the next minute, person an L-Sit hold on the rings or the parallettes. It doesn’t matter if you cannot hold for the entire time. Try to maintain a hold as long as possible. Continue this for a total of 7 minutes.
For the workout we are going to perform a 3 round triplet. This workout starts with a movement we don’t perform very often, the medicine ball clean. The medicine ball clean is much like the barbell squat clean, in that it will require you to pick up the medicine ball from the floor to the front rack position in the bottom of a squat. After the medicine ball cleans we will perform situps and burpees.
The difference between the medicine ball clean and the barbell clean:
To be honest, in our early days we didn’t program the medicine ball clean in our early days because we didn’t have enough 14lb medicine balls. What we discovered was that it was just as easy to teach new comers how to perform the hang power clean with a PVC pipe or a light barbell. The added benefit of teaching the hang power clean to beginners was that it had massive carry over to the other olympic lifts to include high drive, shoulder shrug, and landing position of the feet.
What does the medicine ball teach us? The medicine ball clean is similar to the barbell clean and has it’s advantages to teaching new comers. The med ball clean requires an explosive hip drive, shrug and “pull” under to successfully catch the ball. Unlike the barbell clean, there is no real transition period between the 1st and 2nd pull. In other words… it is a good movement to understand the jump, shrug and drop under, but doesn’t address the 1st and 2nd pull transition.
This really isn’t a problem because – 1. The weight used in the medicine ball clean is light. 2. It is functional. Most everyday objects will function more like a med ball clean, than a barbell clean. 3. At high reps, the med ball clean provides a potent metabolic challenge.
Results:
