4 Rounds of in 4 minutes complete:
30 Russian Kettlebell Swings 53/35
AMRAP Push Ups
4 Rounds of AMRAP 4 Minutes:
15 Thrusters 95/65
5 Muscle Ups
Rest 4 minutes between rounds.
Post Rx and Push-ups or rounds completed in each of the 4 work intervals.
Global Flexion and Extension
By David Osorio
In the top picture Lauren B. demonstrates a mature hollow position while kipping on the rings. Her body is in global flexion, which means that her thoracic spine and hips are in slight flexion (closed forward) with the back remaining relatively neutral. This position is needed in kipping to effectively transfer forces generated in the swing throughout your entire body. Hollow Rocks and holds are excellent ways to drill these positions into your body and develop the isometric strength needed to transfer the position into more dynamic settings. The moral of the story? Virtuosity in Hollow rocks and holds!
In the bottom picture Lauren is globally extended, which again means that her hips and thoracic spine are in extension with no other extremes in joint positions. Her toes are pointed and together, her knees are extended with the thighs squeezed tight and her head remains relatively neutral. It’s common to see athletes break position by flexing their knees, letting their legs drift apart, and over extending in the lower back or at the neck. These faults lead to loss of power transfer and more localized compression moments in your joints. Focus on controlling your body position during these dynamic movements and note how much more effortless and efficient they become.