WOD – Monday 1/21

How is your month going in terms of getting back into a routine after the holidays? Can your coaches help in any way?

Spend 2 minutes in Z1
Then, dynamic warm-up, coach led.

Posterior chain prep for strength

Deadlift – 6×1; AHAP and across
Build up to a truly heavy weight (between 90 and 100% of your current 1RM) and stay across for all 6 reps. Take plenty of time between reps to allow for a full recovery before your next attempt.

Just a quick set-up review. Let’s make sure we get the hands in the right place, execute the HSPU correctly by driving the elbows behind the hands (away from the wall), and lastly understand where the head should go if done correctly. Any extra mobility if needed.

“Mirror Image”
15/12 cals row
15 deadlifts (205/145#)(185/125#)
15 HSPU’s
15/12 cals row
Rest 3:00, x3
Fast and loud. Because there is a 3 minute rest we should be moving. Think about the weight on the bar as something that you can do UB and settle on a specific amount of reps in the HSPU that will be challenging but can do in no more than 2 sets. Meaning if you struggle with this particular movement, instead of scaling the ROM right away, maybe we do 2 sets of 3.

Scaling a workout is not a crime and should be done to maintain a certain stimulus. It shouldn’t be looked at as taking an easier route, we are capable of different things, we have strengths and weaknesses and if we decide to change a movement or lighten a load it for our benefit. It is so we move through the workout as designed. Today is a great opportunity to hold yourself accountable to the very hardest progression for the HSPU and slightly change the reps per round. Maybe we can do Rx HSPU’s but only 1 or 2. Let’s do 2 or 3 sets of 1 or 2 HSPU’s instead of grabbing an abmat and changing the ROM.

1. Bodybuilding – 3 or 4 rounds
20 banded tricep push-downs
15 DB bench press
10 Zottman curls
2. Banded work – accumulate 100 each
Banded leg curls
Banded face-pulls
3. Interval work –
25/20 cals ski, rest 1:30, x5
*hard efforts here
4. Gymnastics – strict pull-ups
Complete a 5×5 making them as hard as possible
*add weight
5. Core work – 4 rounds
20 weighted sit-Ups
25 flutter kicks
:30 GHD hold (face up)

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