WOD - 090528

Perform the following:

3x5 Weighted Box Jumps

3x5 Single Leg Archups

Finish the workout with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Rest 3-5 minutes between sets. The only exception is when switching from the first leg to second during the leg Single Leg Archup; these you may go directly from one to the other and then take the 3-5 minute rest period.

2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety.

3) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time. Unless you are already relatively advanced, if your hip flexors and rectus femoris (the muscle down the middle-front of your thigh) are not cramping, you are not working hard enough.

Coach Sommer said:

Perform the following:

3x5 Weighted Box Jumps

3x5 Single Leg Archups

Finish the workout with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Rest 3-5 minutes between sets. The only exception is when switching from the first leg to second during the leg Single Leg Archup; these you may go directly from one to the other and then take the 3-5 minute rest period.

2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety.

3) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time. Unless you are already relatively advanced, if your hip flexors and rectus femoris (the muscle down the middle-front of your thigh) are not cramping, you are not working hard enough.

How would a single leg archup compare to single leg ghr on a ghr machine or a gymnastics horse(pommel)?

A friend of mine told me that in years past the East German women sprinters would do single leg GHR's on a pommel horse with

wall bars to secure feet!

Brandon Green