This forum is archived information and is no longer active.
Started by Coach Sommer, September 7, 2010 · 29 Replies · 3,479 Views
This WoD finished me. I could barely lift my legs in the final round. But this is the first time I achieved 3 muscleups in a single session. It used to be 1, and then my elbows would be past it's tolerance for the day.
I did this workout yesterday, and my elbows still need time to recover. I'm loving these forums.
You'll find that really, really light resistance triceps extensions and biceps curls will help immensely! I'm starting to do those as basic warm up pre-hab and it really does work great.
Fantastic.
I'm not sure if they somehow achieve the same results, but just starting today, I'll be doing lots of myofascial (sp?) release massages. Just got 2 lacrosse balls and massaged for like 30 mins today. Do you think the stress on my arms and rolling around and putting weight on my legs could be enough to get the type of stimulus (kinda like a mini Lsit for long period of time)? Or is it very specifically triceps extensions and biceps curls movements?
The massage is excellent, but is a different aspect of recovery. If you do both you will get MUCH better results. The higher rep work is to grease the groove with the movement and to pump a bunch of blood through the joint to promote healing. Those sets really shouldn't be a challenge, think of them as prehab.
Warmup:
Jumprope, shoulder circles/shrugs
Wrist series (palm down leans, palm up leans, 1x10 knee pushups of: dorsal, wrist, first knuckle, finger, fingertip hopping)
FSP warmup:
2 x (15s Bent Straddle + 15s Low L Hang)
2 x (15s Planche Lean + 15s Reverse Pushup)
2 x (15s Bent L-sit + 15s German Hang)
WOD
3x (3 Pullups, 3 Dips, 3 leg lifts to XR L-sit, 3 shoulder lean, roll backward to Tuck BL, Low L-Hang) with 5 mins rest
5x (15s Low L-Hang, 15s XR Support Hold, 15s German Hang) with 2 mins rest
2x10 Wall Extensions
Notes: