Bingo returns as February’s monthly challenge. We did this exactly one year ago and I know I enjoyed watching you guys fill out your sheets. Here are the rules.
1. All “bingo” rules apply.
2. You are allowed to complete 5 bingo cards per person.
3. You will be entered for EVERY bingo you earn. So you have 5 chances to win.
4. Only one bingo per card. And you must re-earn all squares for the new card minus the accumulation squares.
5. All cards must be turned in by the end of day on February 28th
6. A coach must validate and initial each completed square
At the end of the month, all names will go into a raffle for a free month at The Port. This should get interesting.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 SL RDL’s
10 banded pull-throughs
10 KB sumo DL’s
Mobility
Posterior chain prep for strength
Strength
Banded deadlift – 5 reps every 2:00 for building to a 5RM
*drape the band over the bar and step on it with both feet.
The banded deadlift does a bunch of different things for us. When you add a band, it is called using accommodated resistance meaning that there is maximal tension throughout the full range of motion, rather than at your weakest point. When we pull a bar off the ground without a band, the point in which the bar is not moving is when there is maximal tension. As soon as you get it moving, it wants to stay moving so you need to apply less force. When you apply a band, there is now max tension throughout the whole lift. As you pull the bar off the ground, the band starts to stretch and resist against your force, attempting to stop the bar from moving. This idea is more important than just being hard. Because the band makes the bar harder to move, it is, in essence, heavier without having to add more weight, which greatly reduces the wear and tear to our bodies. It also helps you push through plateaus because it forces you to get stronger in different parts of a lift than a traditional movement. So grab a bar and a band. Give this one a go.
WOD
“G-Wagon”
3 rounds
20 burpees
20/15 calorie AB
20 goblet squats (70/53#)(53/35#)
Pretty straightforward here. Longer than most Mondays, but the strength isn’t as intense as some of our previous lifts like the front squat and back squats we have been doing. Find a pace in this one and stick with it for all three rounds.
Accessory Work
1. Bodybuilding – 3 or 4 rounds
10 standing OH tricep ext
10e GHD preacher curls
20 plank hold, plate switches
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded high pulls
3. Interval work – E2:00 for 12 minutes total
20/15 cals AB; find a pace you can hold and allows for enough rest each round
4. Gymnastics – Pull-up strength
6 sets of 3 to 5 hard pull-ups (all with :01 pause at the top)
5. Core work – 3 rounds
8e SL Romanian deadlifts
8e DB snatch
15 GHD back extensions
20 GHD sit-ups
