WOD - 100121

Complete 3 sets each:

1 Embedded BL + 5 Tempo 1/2 FL Pulls

1 Embedded Straight-Fly + 5 Tempo 1/2 Bowers

1 Embedded FL + 5 Tempo Cranks

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier MPPu/MPPr 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) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

3) Please note that Straight-arm Flys can be very challenging. It may be necessary to hold the bottom position of the Straight-arm Fly from your knees. Whichever position you choose to perform the Straight-arm Flys from, make sure that your elbows are completely locked at all times.

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

5) 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.

6) Do the best you can with maintaining the proper tempo for the ½ Bowers.

7) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.

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

Scaling question on the cranks:

Would it be better to do a negative front pull or half crank in the adv. tuck position, or a crank/front pull in the tuck position?

Thanks,

AJ

Quick question about the straight-fly's. How exactly are they performed? I can't say as I've ever heard of those before.

Is the same motion as dumbell fly laying on a bench, but with locked elbows and you start at a pushup position on rings and lower opening the arms to the sides until your chest is at your hands level. Better start at a knee pushup position as those aré hard for elbows and bíceps

This is from WOD - 091231:

Yes, the purpose of the static straight-arm fly is to begin more elbow prep.

Looks like PIanche training is set aside for later..

Is this a reaction to

1) the many complains by forum members about wrist and elbow pain from training the Planche?

2) the fact that many readers (me included) can't even perform a tuck PL?

I guess we will get better results from PL-training if we first build some serious shoulder girdle strength and properly prepare the elbows, right?

Is the static straight-arm fly

a) a prerequisit for Planche,

b) prerequisite for Iron-Cross or

c) general elbow prep?

Looks like PIanche training is set aside for later... Is this a reaction to the many complains by forum members about wrist and elbow pain from training the Planche?

Generally those who encounter wrist and/or elbow problems during PL work are those who refused to implement a steady state training cycle or to initially train with half of their maximum static hold duration.

the fact that many readers (me included) can't even perform a tuck PL?

This will be due to a deficit of upper body pressing strength.

I guess we will get better results from PL-training if we first build some serious shoulder girdle strength and properly prepare the elbows, right?

Static straight arm flys are more rigorous than PL, not less. If PL variations are too demanding for your elbows, you would be better served focusing on first mastering the XR Support hold position.

Yours in Fitness,

Coach Sommer

Thanks for your answer Coach!