SATURDAY

So guess what! Some of us are lucky! Some of us. . . were surprised that those hollow rocks were so difficult! But this is awesome news. It’s really good news when you can pinpoint and isolate a weakness. Because now we have a roadmap of what we need to improve. Here is an excerpt from an article on BarBend about the benefits of the hollow rock:

Midline Control

Hollow rocks can be done to increase midline stability and control. The importance of midline stability is highlighted in any strength lift, explosive movement, or act of daily human life. By increasing midline stability, we can help resist unwanted rotational and shearing forces on the spine while also learning how to generate core tension and create greater stability during loaded and unloaded movement.

Prerequisite to Gymnastic Movements

Proper midline stability and coordination of the abdominals, hips, and torso is key to movements like pull-ups, dips, rings, bar work, etc. With the importance of gymnastic skills in fitness sports (as well as bodyweight exercises for weightlifters), hollow rocks can be a good option for core strengthening for any level of lifter/athlete.

Isometric Core Strength

Increasing isometric strength of the abdominals, obliques, and erectors is key to most loaded movements like squats, deadlifts, overhead presses, and carries. Strength, power, and fitness sports rely a great deal on a lifter’s ability to stabilize the core through strong isometric contractions while under load or during movement; making hollow rocks a good primer or corrective movement to teach proper recruitment of the core muscles.

So. . . if we just improve on that one, small movement, everything improves. See? And for any of us who had no issues with those, we’ll have to find another weakness to fix.

We shall be seeing those again!

But, for Saturday we’ll be doing this. . .

METCON

“Shmindy”

AMRAP 20 Minutes

OPEN

5 Squat Cleans (135/95)

10 Chest to Bar Pull-ups

15 Push-ups

PERFORMANCE

5 Squat Cleans (115/85)

10 Pull-ups

15 Push-ups

FITNESS

5 Squat Cleans (95/65)

10 Ring Rows

15 Push-ups