WOD - 090316

Perform:

3x5 Jumping Deck Squats

3x5 Natural Leg Curls

Finish with 3x10 Hip Extensions

notes:

1) Rest 3-5 minutes between sets. If you are not requiring this much rest to fully recover, you are not working hard enough.

2) Add weight to the deck squats using a weight vest or holding weight plates so that they are challenging for the 5 reps.

3) When performing the jumping Deck Squats, focus on exploding out of the bottom of the movement; NOT standing up part way and then jumping.

4) Allow the arms to assist with the NLC only enough to complete each rep. Natural Leg Curls are found on BtGB, pg 165.

5) The first set of the hip extensions should be forward. The second set should be to the side and the third and final set should be circles.

Is a natural leg curl the opposite of a GHR?

Perform:

3x5 Jumping Deck Squats 20lb dumbell, 2 20lb dumbells /

3x5 Natural Leg Curls / / /

Finish with 3x10 Hip Extensions still killer

3x5 Jumping Deck Squats @ 27# vest

3x5 Natural Leg Curls

Finish with 3x10 Hip Extensions, unweighted

• [*:2at883eh]I can't find the ankle weights at the gym! Whoever took 'em better bring 'em back.
  [*:2at883eh]This is week 2 of the Modified PttP back-squat/deadlift.
  [*:2at883eh]Also, started week 1 of Pavel's Fighter Pull-up program, and it looks to be promising. I suspect that this program might also work for HeSPU, and perhaps full-ROM HSPU.

Did this at the gym after making up last Thursday's WOD. Didn't really have a good weight to try this with but a weight plate or heavy DB would have worked better. An 18lb body bar is pretty light though I could have used my 25lb DB at home.

Leg curls felt good as in hurt. I used 3m rest periods but again 18lbs was not challenging remotely till the very last rep.

Coach,

I am following a steady state but also implementing aspects of the WOD's.

Just a quick question that has been on my mind for some time: you have said that rest periods reflect the level of effort expended on an exercise. But why is it that often the upper body rests are 1-2 mins whilst legs are 3-5 mins even though both are progressions done for 3-5 reps that are challenging? I am just wondering, if they are both done at the same intensity why is the legs often far higher rest periods?

Thanks.

The 1-2 minute upper rest periods are not indicative of a maximum effort; but are generally pertaining to a dynamic strength workout.

Yours in Fitness,

Coach Sommer

Thanks for the reply it helps...but these 1-2 minute rest periods are often prescribed to muscle ups and korean dips and reverse yewkis etc which are in BTGB so I didn't think these are dynamic?

Either way, when performing a challenging maximal strength variation for 3-5 reps for example front lever pullups, are the higher end rest periods best used i.e 3-5 mins (or less if rotating between exercises)?

Sorry for being a bit confusing. Thanks.

If you are finding that your perceived level of effort is maximal, then yes, the longer rest intervals would be fine.

Yours in Fitness,

Coach Sommer