10 Squat Cleans (M:135/W:95)
50 GHD Sit Ups
8 Squat Cleans
40 GHD Sit Ups
6 Squat Cleans
30 GHD Sit Ups
4 Squat Cleans
20 GHD Sit Ups
2 Squat Cleans
10 GHD Sit Ups
This is the evil sister to “Sucker Punch”. It’s fun, in a sick sort of way. I think the hardest part about this WOD are the GHD Sit Ups.
The cleans are full squat, from the floor each time. Deadlift, transition, jump the bar straight up through a forceful extension of the legs and hips, slam the elbows forward and catch the bar across the deltoids (the Reader’s Digest version). If you are timing it right, you should not be catching the bar too high and having to ride it down too much. The other problem that can present itself is getting down too far under the bar before the catch. This leads to a lot of weight crashing down onto the shoulders and clavicles – not a lot of fun, but it does leave cool bruises and the occassional snapped bone. It’s about timing, so if you are new to cleans, go light and work on timing and technique before you try to show how strong you are. In fact, if you are new to cleans, I would recommend you dial those in a bit before going headlong into WOD’s like this. There’s a lot of little stuff to make or break them..or other things.
GHD Sit Ups are to be done off of a GHD machine or Roman Chair/Back Extension thingy. This movement is HARD although you may not feel it initially. The next day you seriously may not be able to move. It consists of a full, arched extension off of the rear of the apparatus, touching the outstretched hand to the ground, coming up and reaching for your feet. This movement is driven to some extent by the abdominal muscles, but a chunk of it is also handled by the hips as well. Weak hips equals weak abs. A lot of people claim that sit ups in this manner are hard on the lower back and they are right…if you are doing them wrong. The reason this is thought is because if the legs are kept locked and straight as you descend back, the iliopsoas muscle exterts some serious strain and shear on the spine due to it’s attachment at the spine and femur. How do you avoid this? A slight bend in the leg as you go back relieves this strain. Upon coming up, the leg needs to be sharply straightened. The rectus femoris muscle does the work by snapping the body up, similar in fashion to what it does when we are standing. There’s a lot more to this, but suffice it to say you should keep a slight bend in the knee as you descend and snap the legs straight when you rise.
If you have not done, or do not do GHD Sit Ups regularly, you can either do regular sit ups on the ground with an Ab Mat or rolled towel under the low back, or go off of the GHD to a halfway point so you are parallel to the floor. A spotter here is a great idea because if you get tired and blow it, you’ll fall over backwards and die an akward death in some corner of your gym.
Alrighty then, go forth and conquer!