WOD - 090102

Perform:

3x3-5 heavy weighted SLS

3x3-5

Finish with 60 seconds total aggregate work of your best straddle L variation.

notes

Choose an SLS variation that is challenging for 3-5 reps.

Add weight if possible to the GHR.

You may perform the sets straight through or alternate exercises if you wish.

Choose a straddle L variation that will allow no more than 10 seconds of work to be accomplished at a time. Add weight to the ankles if necessary.

Coach,

With the GHR, is it best to do this with momentum if not strong enough or is it best to do a more basic hamstring variation such as natural leg curl? Also, is it best to alternate between the SLS and GHR with rest such as: SLS 2 mins rest, GHR 2 mins rest etc until all sets are done. I think this was what the rotating between exercises means.

Thankyou.

Yes, you may use momentum on the GHR if necessary. This is a maximum strength workout, therefore your rest periods should be in the 3-5 minute range.

Yours in Fitness,

Coach Sommer

Thanks for confirming that Coach. I understand now but when having 3-5 minutes rest is this with rotating between exercises or simply doing 3 sets of SLS and 3 sets of GHR? Out of interest are there numerous protocols that have to be taken into consideration when prescribing rest periods since other exercises in the 3-5 rep range gave 1-2 minutes rest. Is it mainly based on intensity?

Thanks.

Yes, today should be a fairly intense day.

Yours in Fitness,

Coach Sommer