WOD - 101213

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Complete 3 sets each:

1 Embedded BL + 5 Tempo FL Rows

1 Embedded PL + 5 Tempo PPP+

1 Embedded FL + 5 Tempo L-sit Lifts

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Row/Pushup 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) NOTE: When scaling always adjust the difficulty of the FBE so that you will be able to maintain the correct tempo, sets and reps as designated in that day’s GB WOD.

3) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

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 212 for the basic strength sets. For the FL Rows this equates to a 2 second ascent, followed by a 1 second pause at the top, then a 2 second descent.

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

What exactly does it mean by "Embedded BL/PL/FL" + whatever? Does that simply mean that you perform the FSE and then proceed to doing the FBE that is associated with it?

Lower from inverted hang to BL would be an example of an embedded BL

Pressing downward from an inverted hang into an inverted cross would NOT be an example of an embedded BL.

That would be an example of an embedded inverted cross

In the l-sit lift video above, it looks like the kid is unlocking his elbows and letting his arms rotate inwards while lifting his legs. Is this okay?

lol guys...

WU:

300m Row

15s Back Lever (Tuck)

15s XR Pushups Support Hold

5 Ring Pushups

5 PPP

2 PPP+ (bad form so not doing it)

5 Ring Rows

5 Front Lever Rows (Tuck)

10s L-Sit (Floor)

WOD:

3 Rounds:

1 Embedded Back Lever (Straddle) + 5 tempo Front Lever Rows (Tuck)

Rest 1mins

1 Embedded Planche (Flat Tuck, 2xBlack Elastic Support) + 5 tempo PPP

Rest 1mins

1 Embedded Front Lever (Tuck) + 5 Tempo L-Sit Tilts

Rest 2 mins

Finish with 10 Bridge Wall Walks

Tempo is 2s Ascent, 1s Pause, 2s Descent.

I had parties this weekend... was hard today

Warmup:

Jumprope, sprints

Arm circles

Leg swings, squat mobility

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

1x Ido's Scapular Mobilization Routine

1x Ido's Scapular Stabilization Routine

1x5 Pullups

FSP warmup:

2x30s Hollow Hold

2x30s Arch Hold

2x30s Planche Lean

WOD:

3x (15s Assisted German Hang + 5 Tempo FL Rows)

3x (15s Frogstand + 5 Tempo FX Pushups)

3x (15s Tuck FL + 5 Tempo Straddle V-ups)

2x5 Bridge Wall Walks

Extra prehab:

2x10 Wall Extensions

Cryotherapy (15min hot shower, 5min cold shower)

Notes:

• [*:1r4haesy]Okay, let's climb back onto the wagon...
  [*:1r4haesy]Even after a long time of somewhat unintentional rest, I'm still worried about my elbows. The right one gives me a sensation that something is "clicking" into place internally at the top of pushups, even regular ones on the floor. I attempted some knee tricep pushups today, which seem to be the exercise that isolates my discomfort the most - I feel some "pressure" on the outside of my right elbow at the bottom of the movement. Everything else I did today felt 100% fine. Any ideas on how to approach this? I'm trying to be extra cautious, but I don't know whether I'm "injured" or not - nor how to prehab this besides fish oil, cryotherapy, pushup holds and ring pushup support holds (can't find anywhere to do PB support holds currently). Tricep extensions? Bicep curls? Shrugs? Other scapula isometrics?
  [*:1r4haesy]Actually, now that I think about it, this discomfort is probably caused by my computer chair being slightly less than the ideal height for my desk for the last month, so my right forearm is slightly below horizontal when holding the mouse. Luckily term ends in a few days so I'll be going home to an appropriately sized desk.

Practiced handstands for FSP

warmup:

1 set each:

floor pushups

body rows

ring pushups

body rows with elevated feet

workout

3 sets of each: (3 sets of first pair with around 1m 30s rest between, then 3 sets of 2nd pair, etc.)

Inv hang to flat tuck BL + 5 tempo tuck FL rows

press up to adv frogstand + 5 tempo ring PPP (no + for me, not at that level )

inv hang to flat tuck FL + 5 tempo L-sit lifts (did my best on these, had to tuck up and bend knees a lot on the lift, and didn't go very high, but they were effective)

finished with 10 bridge wall walks

for the bridge wall walks, should arms be straight or does it matter if you bend at the elbows?

BL x 15 sec + adv tuck tempo FL rows x 5 --> 3 sets

Adv frog stand x 15 sec + PPP (no plus) tempo x 5 -->3 sets

Adv tuck FL x 15 sec + tuck L sit lifts tempo x 5 --> 3 sets

10 bridge wall walks

*during warm ups, was trying out the L sit lifts and they felt pretty good; however, by the time I got to them as the 3rd exercise combo, my triceps wouldn't allow me to pause at the top with legs extended, so had to go to a tuck. Still felt really good.

Wod done on Tuesday:

Warm up:

3x1 Wall Press HS, 3x10 s HS on Paralletes, 3x10 s Straddle L, 3x10 s HMSH

3 rds:

1 emb Full Lay BL + 5 Adv. Tuck FL Rows

rest 2 min

1 emb frog stand PL + 5 PPP+

rest 2 min

1 emb Half Lay FL + 5 L-sit tuck Lifts

rest 2 min

Finished with 10 Bridge Wall Walks (hurt because it was so cold!)

Does anyone know the moves to progress to L-sit lifts? I've tried to use handle bars n tucked version of it, but couldn't seem to do it.

I'm guessing shoulder flexibility issues? How are your reverse pushup plank position holds? Lsit lifts are pretty gnarly on my elbows.

I can hold a 60sec rev. pushup stance and my shoulder flexibity is decent