WOD - 090219

Complete 3 sets of each:

Embedded BL (1-2 reps) + Front Lever Rows (3-5 reps)

Embedded PL (1-2 reps) + XR PPP Plus (3-5 reps)

Embedded FL (1-2 reps) + HLL V to L (3-5 reps)

Finish with 10 Bridge Wall Walks

notes:

1) Warmup by performing 2-3 easier row/pushup variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warmup set to warmup set.

2) Rest 10-20 seconds between the embedded static and the subsequent exercise. These two movements together constitute one giant set.

3) Rest 1-2 minutes in between giant sets.

4) If any of the prescribed movements are too difficult or easy for the assigned repetition range, scale them accordingly with another movement from the same family.

5) Choose an embedded static strength variation that allows you to hold for 5-10 seconds per rep.

6) XR PPP Plus are found on BtGB, pg 63 and HLL V to L are found on BtGB, pg 128.

3x:

Embedded Straddle BL (2 reps) + Straddle Front Lever Rows (5 reps)

Embedded Tuck PL (2 reps) + XR PPP Plus (5 reps)

Embedded Straddle FL (2 reps) + HLL V to L (5 reps @ 7.5#/ankles)

Question: the XR PPP Plus's should have felt a bit like Germans?

Complete 3 sets of each:

Embedded BL (2 reps) advance tuck 7 count + Front Lever Rows (3 reps) tucked

Embedded PL (2 reps) tucked 7 count+ XR PPP Plus (3 reps) no plus

Embedded FL (2 reps) advanced tuck 7 count+ HLL V to L (3reps) no range of motion. At best like 3 or 4 inches. Sometimes just negative with no accent

Finish with 10 Bridge Wall Walks

Question: the XR PPP Plus's should have felt a bit like Germans?

Yes, to a degree as they are both planche pushup variations; however Germans include a swinging element. XR PPP Plus's should be a pure muscle element completed with no momentum.

Yours in Fitness,

Coach Sommer

Completed 3 sets of each:

Embedded Tuck BL (1rep) + Front Lever Rows (5 reps)

Embedded Tuck PL (1rep) + XR PPP Plus (5 reps)

Embedded Tuck FL (1rep) + HLL V to L (5 reps)

------------

10 Bridge Wall Walks. I could almost get to the ground by the last couple

------------

Finished with three sets of handstands on parellettes using the wall for stability for 40, 50, and 60 seconds, respectively.

Notes:

All of my embedded entries were basic jumps

My HLL V to L's were rather pitiful. They were ok the first couple reps and then quickly turned into HLL halves.

All static holds were for 10 seconds. I recommend http://www.online-stopwatch.com/full-screen-stopwatch/ if you workout in your room like me and want to keep track of your timing. It's helpful for staying consistent with your rest time and for how long you hold levers and whatnot.

P.S. I can't wait for The Handstand Chronicles