WOD – Wednesday 4/26

PortFit classes have been a huge hit. As we finish the third session, PortX ended with a bang. The next session of The Port’s specialty course will be devoted to gymnastics. The 6 weeks of this specialty course will help you with all things gymnastics. Including, but not limited to; pull-ups, muscle-ups, T2B, HS/HSPU’s, and rope climbs. Many of the classes will be station based and allow each person to focus on their weaknesses and therefore help you achieve your gymnastic goals. If you are interested in signing up or have any questions, please email Sophie. Lots of signups already, but there are a few spots left.

Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 ring rows
:30 hollow hold

Banded dislocates
Banded tricep stretch
Rotational drills

Bench Press – find a 5RM + 1×5@90%

Things to think about…
Setup – Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.

Execution – Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.

Keep your feet about shoulder-width apart, with your heels flat on the floor. Bring them back so that you can feel the tightness and tension in your legs and core. When you bench press, drive with your feet, engage the glutes, hamstrings and quads and push this force up through your body into the lift. Having your feet flat on the floor will also help you to stay stable throughout the whole lift.

Always keep your body tight and your core engaged throughout the full lift.

“Choco Choco Chip”
5 rounds
Work 2:00/rest 2:00
20/15 cals on AB
Just a straight up sweat session. Today people who cannot do DU’s will substitute mountain climbers. Unfortunately, you are not going to learn how to do them in today’s workout, and because the time frame is so short, fumbling around for :30 is not going to get you a good workout.

Wodify will ask for reps per round.

Accessory work
Pull-up work – Week 4
Max number of sets.
Take the set number that you held last week. If your reps went down each set, use the lowest number, and complete as many sets of that number as you can with a :60 rest between sets.
For example;
Last week, if you did 5/5/3. Then, try to complete as many sets of 3 as you can with a :60 rest between.

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