WOD - 100520

trvd6vsIE2o

Complete the following:

3x5 Weighted Box Jumps

3 – 20m sled/tire sprints

3x5 Tempo GHR

Finish the workout with 3x10 Hip Extensions.

notes:

1) Rest 3-5 minutes between giant sets. A giant set is composed of one set Weighted Box Jumps, 1 sled/tire sprint and 1 set of GHR.

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. Add enough weight so that these are challenging for five reps. Use the same weight for all three sets.

3) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting or have a partner pulling backward on you during the sprint with a long strap.

4) Just barely use enough assistance from your arms to complete each full ROM rep of the GHR.

5) Perform the GHR with a tempo of 212. This is read as a 2 second descent, a 1 second pause and then a 2 second ascent.

6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

Hey Coach,

I recently took over the conditioning program of the junior gymnastics team where I train, this is due to the fact that the new coach always liked the way I trained and the great results I was having, needless to say, it is your program. I'm training to become a ring specialist and I incorporate your WOD's in my schedule. It's been a month since I took over, and today I sat and asked them how they liked the new program, when it comes to arms they say they have seen tremendous results, that their handstands are much better, parallel bars are now easier, the same with leg strength, but that their core feels a bit weaker, one said that he used to perform 25 HLL and now he can only do ten. Should I incorporate more resistance training?? What do you recommend me??

Thanks Coach

If his HLL dropped by more than 50% he must be either overtrained or you have not incorporated any core work at all. Doesn't sound plausible to me honestly.

Razz said:

If his HLL dropped by more than 50% he must be either overtrained or you have not incorporated any core work at all. Doesn't sound plausible to me honestly.

I know it sounds strange, all the core work they've done has come form the WOD's and they are performing their routines just fine, they have no problems completing their physical training, so you see, there are no sign of overtraining, I will rest them a day or two and see what happens, you may be right. Thanks for the help.

It is important to understand that the GB WODs, as presented here, are appropriate for beginner and intermediate level athletes. What many of you may not know, is that my own advanced athletes do indeed follow the same general daily GB WOD template as presented here in the Workout of the Day forum. However given their much higher levels of strength, there are generally some additional refinements inserted into their workouts.

For example regarding core work, my own athletes follow a rather extensive warmup protocol. Among other things, this warmup will incorporate working 30 sec L-sits, straddle Ls and MSH prior to beginning manna work. This particular part of the warmup is a short but intense block of time which generally varies from 5-10 minutes depending on the quality of their performance for that day.

Also depending on the particular GB WOD assigned for that day, they may follow the GB WOD exactly as posted here (as was the case for this 100520 WOD), or additional work may be assigned to challenge their more highly developed levels of strength. Generally adjustments which I make are to incorporate additional ab work into dynamic push days (alternating push and ab elements), additional lower back work into dynamic pull days (alternating pull and lower back elements), additional bodyline work into handstand days (alternating presses and bodyline elements). Also their dynamic leg strength and ring strength days tend to be dramatically more strenuous than the posted GB WODs.

In all of the above cases, the exercises chosen are generally the same families of movements as assigned in the GB WODs posted here; just scaled for additional intensity. Attendees at the upcoming GB May Seminar will have the opportunity to sample some of the GB WODs as assigned to my own athletes 8).

Yours in Fitness,

Coach Sommer

Attendees at the upcoming GB May Seminar will have the opportunity to sample some of the GB WODs as assigned to my own athletes 8).

Crikey!

Coach Sommer said:

Also depending on the particular GB WOD assigned for that day, they may follow the GB WOD exactly as posted here (as was the case for this 100520 WOD), or additional work may be assigned to challenge their more highly developed levels of strength. Generally adjustments which I make are to incorporate additional ab work into dynamic push days (alternating push and ab elements), additional lower back work into dynamic pull days (alternating pull and lower back elements), additional bodyline work into handstand days (alternating presses and bodyline elements). Also their dynamic leg strength and ring strength days tend to be dramatically more strenuous than the posted GB WODs.

Yours in Fitness,

Coach Sommer

Thanks Coach, What I´ll do is scale the workout as necessary.

Oh and it could be because other stuff had been performed before the second HLL test.. maybe the first one was fresh and the second was after front levers or something.. But yeah doesn't sound overtrained..

Coach Sommer said:

It is important to understand that the GB WODs, as presented here, are appropriate for beginner and intermediate level athletes. What many of you may not know, is that my own advanced athletes do indeed follow the same general daily GB WOD template as presented here in the Workout of the Day forum. However given their much higher levels of strength, there are generally some additional refinements inserted into their workouts.

For example regarding core work, my own athletes follow a rather extensive warmup protocol. Among other things, this warmup will incorporate working 30 sec L-sits, straddle Ls and MSH prior to beginning manna work. This particular part of the warmup is a short but intense block of time which generally varies from 5-10 minutes depending on the quality of their performance for that day.

Also depending on the particular GB WOD assigned for that day, they may follow the GB WOD exactly as posted here (as was the case for this 100520 WOD), or additional work may be assigned to challenge their more highly developed levels of strength. Generally adjustments which I make are to incorporate additional ab work into dynamic push days (alternating push and ab elements), additional lower back work into dynamic pull days (alternating pull and lower back elements), additional bodyline work into handstand days (alternating presses and bodyline elements). Also their dynamic leg strength and ring strength days tend to be dramatically more strenuous than the posted GB WODs.

In all of the above cases, the exercises chosen are generally the same families of movements as assigned in the GB WODs posted here; just scaled for additional intensity. Attendees at the upcoming GB May Seminar will have the opportunity to sample some of the GB WODs as assigned to my own athletes 8).

Yours in Fitness,

Coach Sommer

*************** Please give us an example of an advanced "push" day.

Brandon Green

Coach is there any chance that you could record the May Seminar and make it available as a DVD purchase because a lot of the gymnastic bodies followers are based outside of the US?

Coach Sommer said:

trvd6vsIE2o

Complete the following:

3x5 Weighted Box Jumps

3 – 20m sled/tire sprints

3x5 Tempo GHR

Finish the workout with 3x10 Hip Extensions.

notes:

1) Rest 3-5 minutes between giant sets. A giant set is composed of one set Weighted Box Jumps, 1 sled/tire sprint and 1 set of GHR.

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. Add enough weight so that these are challenging for five reps. Use the same weight for all three sets.

3) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting or have a partner pulling backward on you during the sprint with a long strap.

4) Just barely use enough assistance from your arms to complete each full ROM rep of the GHR.

5) Perform the GHR with a tempo of 212. This is read as a 2 second descent, a 1 second pause and then a 2 second ascent.

6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

********** Might sound odd but has anyone considered hanging knee curls using gravity boots!

Brandon Green