WOD - 101004

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Perform 3 rounds of:

30m Sled Sprint

10 Weighted Killers

5 GHR

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

notes:

1) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.

2) 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, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

3) Killers are essentially a jumping lunge. Use dumbbells, held with straight arms at your sides, to increase the intensity of the movement.

4) To perform Killers, first assume a right kneeling lunge position where the right foot is in front and flat on the ground with the right knee bent at approx. a 90-degree angle. The left leg will be behind with the left knee on the ground approximately 14-16†behind the heel of the right foot and the toes of the left leg curled under to aid in the coming jump. From this position, explode upward into the air as high as possible. At the top of the jump, switch the right leg backward and the left leg forward landing in the opposite lunge position. This constitutes one repetition. Continue for the prescribed number of repetitions.

5) Be careful to only allow the knee of the back leg to only lightly touch the ground. DO NOT bounce off of the ground with this knee or injury will result.

6) Add weight if possible to the GHR. If the GHR raises are too challenging, scale the workout down with an appropriate hamstring element.

7) Do not skip the Straddle L work at the end of the workout.

Scaled down to the following:

Three rounds of:

Stairway runs (five floors)

10 Unweighted Killers (next time I will need to do these with a couple of dumbbells in my hands)

5 Partial NLCs

Finished with 60s aggregate work of One-Hand Centre Straddle-L

This Wod is one of the closest To rx'd I can perform ( still far enought ..)

3 sets of:

25 sec sprint 16%up hill at a tread mill (15 km/h)

10 Weighted killers (2kg dumbells LOL!) I'm still not doing these properly but improving.

5 NLC hand assisted+5 weighted back elevations ( is this the correct name?)

1 min stradle L at 4x15. Performed on paralletes this definetly kill my gluteus with this Wod!

Todays WOD

3 rounds

Front squat 155x5, 175x5, 185x3, 185x3 (did extra set because missed my 5 rep goal on last round)

weighted killers 25 lb DB's x 10,10,10

NLC band assisted (light jumpstretch band) 5,5,5

Straddle L low (parallettes) 15 sec holdx 4 sets

Havent done barbell front squats in a LONG time, legs felt great, but elbows started dropping with last set of 185.

Nice! Are you performing your FS with straps around the bar? If you aren't you may want to consider it, as you will be able to keep MUCH better form.

WU:

1000m Row (winter is coming its getting cold!)

12 Lunges

50 Skips

FSP:

2 x 1 Front Lever (Tuck; 20s, 20s)

2 x 1 Planche (Tuck; 15s, 15s)

2 x 1 Manna (PB Bent; 20s, 20s)

2 x 1 Back Lever (Flat Tuck; 20s, 20s)

2 x 1 L-Sit (Floor; 5s, 6s)

WOD:

3 Rounds:

30m Sprint (20# Vest)

10 Weighted Killers (40#)

5 GHR

Finish with 60s total aggregate work of a Straddle-L variation (PB Low; 30s, 30s)

Hey Slizz,

No straps, performing them o'natural. Though something that would aid in keeping the bar up high in the appropriate position would probably be a huge benefit as my legs felt very strong, just keeping my elbows up turned out to be the limiting factor. Normally for a max leg exercise I choose weighted SLS, but just decided to switch it up today. My performance in SLS has continually improved but I thought a change-up just for one workout might be of benefit.

So exactly what kind of straps are you referring to?

Nothing fancy, you can use two t-shirts if you want, but I'd prefer something fairly strong like nylon straps. All you do is fold the strap over the bar so that the midpoint is on top of the bar and the two ends are hanging down, approximately where you like to have your grip on the bar. You'll need two straps, one for each hand, each draped over the bar as described. Now make a thumbs up fist gripping both of the hanging ends, so that you have trapped the bar inside the strap. You'll want a good 6-8 inches of clearance between your fist and the bar, so 24 inch straps work well. Now you just step under the bar with each fist holding the appropriate strap and get into position for the front squat! You'll find that you can keep proper form with much greater ease, allowing you to perform better reps and make better gains. Just be sure to maintain your wrist flexibility so that you don't lose the ability to do natural grip FS! I'm sure that just the first set with the natural grip and straps for the rest will be plenty to do that.

WOD: 3 rounds of

30m weighted mat push (pushed a big fold mat with two 25 lb plates on it across the gym floor)

10 Killers (20 pound dumbbells in each hand)

5 GHR Half

Finished with 6x10sec straddle L holds (little low)

Thanks for the WOD coach!

Warm-Up:

5 x 3min Skipping

WOD:

3 Rounds of:

Front Squat x8 - 50kg (no rack at my gym so only FS what I can bicep curl up to position)

Killers x 10(5 each leg) 12.5kg DB

Negative GHR with slightly assisted up portion.

Straddle L 60s - (3 sets. 30s, 20s, 10s)

Extras:

3x10 SLS (5 each leg alternating each rep)

FSP:

(I was a bit tired at this point)

Support - 60s (30s,15s,15s)

Invert - 60s (30s, 15s, 15s)

German - 30s (15s, 15s)

FL (Flat Tuck) - 27s (15s, 12s)

BL (Tuck) - 30s (15s, 15s)

L sit (2 sets on floor then had to go PB for last 2) - 60s (15s,15s,15s,15s)

Really enjoyed todays WOD but sad I had to substitude the sled pulls.

omegant said:

25 sec sprint 16%up hill at a tread mill (15 km/h)

Interesting idea - how did it work for you?

I might break out my old Nordic Track and try that.

I did this yesterday, just never posted. Why? BECAUSE I WAS COMPLETELY WORN OUT AFTERWARDS (and I am sick)

Gee Thanks coach...

I am doing a bit of a different leg training for a while, as I am specifically focusing on improving my power output. End goal is a 40" vertical by May. From the materials I have available this is apparently a nearly guaranteed thing... 0_o We'll see. It is possible I will be near there in 3 months.

Warmup:

Jumprope, shoulder circles/shrugs

Wrist series (palm down/up leans, 1x10 knee pushups of: dorsal, wrist, first knuckle, finger, fingertip hopping)

FSP warmup:

3x (20s Bent Straddle-L + 10s Tuck FL)

2x (30s Frogstand + 15s Reverse Pushup)

3x (20s Bent L-sit + 15s Assisted German Hang)

WOD:

3 rounds:

Running up 3 flights of stairs twice (with ~30lbs backpack)

10 Weighted Killers (only ~10lbs)

5 NLC

3x20s Bent Straddle-L

Notes:

• [*:3w3a2l4u]Now in a new location with 3 flights of stairs, but with less access to weight stuff - backpack should 50lbs+ ideally. Dumbbells/plates would certainly be useful for weighting backpack or Killers.
  [*:3w3a2l4u]Probably should've skipped the Bent Straddle-L in the warmup, but it didn't seem to be too bad later.