WOD - 091119

Complete 3 sets each:

5 Tempo MU + 1 Embedded BL

5 Tempo HeS RLL + 1 Embedded PL

5 Tempo V to L HLL + 1 Embedded FL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier CPP 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 warm-up set to warm-up set.

2) Use a tempo of 42X for the basic strength sets. This equates to a 4 second descent, followed by a 2 second pause at the bottom, then exploding as fast as possible into the ascent.

3) For the purposes of this workout, the MU will begin from on top of the Xtreme Rings in a support position.

4) Choose an embedded static strength variation that allows you to hold the position for 15 seconds per rep.

5) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

6) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary; e.g. substituting Seated MU for MU.

7) DO NOT skip the Bridge Wall Walks at the end of the Workout.

Coach Sommer said:

4) Choose an embedded static strength variation that allows you to hold the position for 15 seconds per rep.

I'm a little confused. Lets say I had a 30 second max tuck planche, and a 15 second max adv. tuck planche. Would I do 30/2=15 seconds of tuck planche per rep? Or 15/2=~8 seconds of adv. tuck planche per rep? Or just 15 seconds of adv. tuck planche per rep? Or if none of these are right, can you provide a correct example?

Also, when you say embedded, do you refer to the different methods of entry and exit detailed in the book (ex: jump to front lever; from inv. hang, lower to front lever; from hang, pull to front lever, etc.)? If so, how do we choose which one to use when following the WOD?

Thanks.

Good questions.

1) In the case you should choose to use the tuck PL.

2) What entry method you use for your embedded static will entirely depend upon your current strength levels. The progressions shown in BtGB may not be appropriate for you.

Yours in Fitness,

Coach Sommer

Thanks, that makes more sense.