WOD - 110124

Complete 3 sets each:

1 Embedded BL + 5 Tempo Wide Grip Pull-ups in L

1 Embedded XR L-sit + 5 Tempo PB Bulgarian HSPU

1 Embedded FL + 6 Tempo Single Leg HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Chin/HSPU 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) Focus on maintaining completely locked, straight elbows at all times during the XR L-sits. You may adjust the position of the legs as necessary.

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 412 for the FBE. For the Wide Grip Pull-ups in L this equates to a 4 second ascent, followed by a 1 second pause at the top, then a 2 second descent.

6) The PB Bulgarian HSPU may also be performed as Bulgarian HeSPU on the floor if needed.

7) You may scale the workout 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.

Warmup

Frog Stand work -- Getting better at this now. Did six holds, four of which went longer than ten seconds.

German hang work -- Four holds, ~15 seconds per hold except for one that only went a few seconds (grip).

WOD

Invert hang to tuck back lever* (15 sec.) + 5 tempo wide-grip pull-ups** ...... x3

XR Support position to straight-leg L-sit below parallel (15 sec.)*** + 5 tempo box Bulgarian HeSPU ...... x3

Invert hang to tuck front lever**** (15 sec.) + 6 tempo HLL tuck half# ...... x3

10 Bridge wall walks

* I think I'm close to doing flat tuck back levers in these scenarios. Really close.

** I could manage 3 standard wide-grip pull-ups in the prescribed tempo, but then I had to switch to one-leg supported for the final two.

*** Hips about 45 degrees below the horizontal.

**** I'm still weak on these. My best holds were 10 seconds with not even fully straight arms. I reset and finished out the time until getting to 15 seconds, but how best to proceed?

# I did my level best to keep the shoulders/lats out of the lifting part of this movement.

Now my lats will be grumbling the rest of the day.

Velocity said:

... 5 box Bulgarian HeSPU ...

Very good substitution.

Yours in Fitness,

Coach Sommer

any substitute for HLL?

Steen Millinder said:

any substitute for HLL?

What kind of substitution do you need? Do you not have a bar/rings/stall bar available? Or is it a simple matter of being unable to do any sort of HLL, including the half tuck?

i have rings

im not sure i understand the 'embedded' part of the statics, i just held a tuck BL and after 15 s. let my body drop to a L-hang an did wide grip pull ups...

WU:

Ankle rehab

some rope jumping

Shoulder rehab (ido and slizz stuff)

4x15 L-sit

4x15 Straddle bent low

2x40 planche lean

4x15 adv FS

2x30 reverse pushup (for MSH)

2x15 tuck FL

Some light back lever and german hang

WOD:

15s tuck BL

20s rest

5 regular grip pull ups, some in L, some tuck

20s rest

15s XR Lsit (bad form)

20s rest

5 HeSPU

20s rest

15s tuck FL

20s rest

5 half HLL

2min rest

repeat more 2x

5x2 bridge wall walks

stretch

WU:

IDO Scapular Routine

Dislocates

Light Hand Stand Work

Light Pull up variations

WOD:

3 sets Embedded BL XR and Tempo 5 Wide Pull Ups L-sit

3 sets Embedded L-Sit Support XR and Tempo Bulgarian HSPUs x 2 and assissted on the way up the last 3 (this was the pattern all three sets)

3 sets Embedded FL Tuck and Tempo SLL

1 x 10 Bridge Wall Walks (always get light headed the first couple of them)

Tempo Bulgarian HSPUs were the toughest part of the work out and an area I would like to develop more strength. Will possibly add some videos of the third set of each routine later if/when i have time to edit them together. Arms and Hands a little shaky now and it feels great.

Finished with more Handstand Practice and Stretching.

Thanks Coach, I am trying to arrange to attend a weekend of your seminars soon to connect even more with the principles of the technique and WOD concepts :!:

Damn Box Bulgarian HSPU would have been good! Oh Well

WU:

500m Row

5 Bar Pullups

5 HeSPU Facing Wall

5 HLLs

Fundamental Static Positions:

2 x 1 L-Sit (Floor; 20s, 12s)

10' L-Sit Walk (Slightly Bent @ Knees)

WOD:

2 Sets: (I was not focused to do 3 today; it sucked ass)

1 Embedded Back Lever (Straddle) + 5 tempo Wide L-Pullups

Rest 2 mins

1 Embedded XR L-Sit + 5 tempo Bulgarian HeSPU

Rest 2 mins

1 Embedded Front Lever (Flat Tuck) + 6 Single Leg HLLs (3/Leg)

Rest 2 mins

Finish with 10 Bridge Wall Walks & 10 Wall Extensions.

Tempo is 4s Ascent, 1s Pause, 2s Descent.

vLAAo1XCpTw

Today's WOD

Warm Up:

3x15 s PL

3x15 s Straddle L

3 rounds:

1 Negative Iron Cross to Full BL + 5 Tempo Wide Grip Pull up in L

rest 2 min

1 Shoulder Stand to XR L-Sit + 5 Bulgarian Elevated HeSPU (1-2 in)

rest 2 min

1 German Hang to Straddle FL + 5 1/2 HLL (shoulder hurt hanging from stall bars)

rest 2 min

Finished with short jog down road

-found out yesterday that I've been training on an impinged shoulder for a year now; going to get an X-ray tomor to confirm it; then get injection in it to reduce inflammation; won't be doing overhead stuff for a while :cry: need some advice on physical therapy and shoulder mobility/flexibility

what is a giant set? the 2 min rest is after all 6 exercises, with 20 sec rest between every one, like I did, or are you suposed to rest 2 minutes between every paired exercise, like Spartan and Treemantyler did?

Coming to the end of reduced volume week.

My desire and inspiration to train are very, very high, so I'd say this has been a successful rest/recovery week.

A. D-ROM

B1. Swedish Ladder Shoulder Stretch 3x10+10sec. hold;

B2. Eagle Stretch 3x5+10sec. hang.

C. Wrist Circuit x1

D. Bridge Ups, 3x3+10sec. hold.

E. One-arm Work

F. 15sec German Hang + Wide L-PU, 2x2

G. 15sec XR Lsit + B-HSPU, 2x2

H. 15sec Flat Tuck FL + Single leg HLL, 2x2

J. Wall Walks x10

K. Bridge Dropbacks x10

L. Knee Bridge x10+10sec. hold

3 sets each:

MU-->backward roll-->1/2 lay back lever (15 sec) + 5 tuck-L wide grip pullups (tempo)

XR support-->XR L sit low (15 sec) + 5 box bulgarian HeSPU (tempo)*

MU-->adv tuck FL (15 sec) + 6 tuck half HLL (tempo)**

10 bridge wall walks

*first 2 sets was box HSPU using parallettes (5 reps first set, 4+1 second set)

**the tempo restriction here really made me swallow my pride! The 4 second concentric portion was so tough when I attempted the single leg HLL

-side note - there was a critique of someones MU form in a WOD a few days ago and it implored the individual to fully extend the arms to a full hang before each MU. I had been guilty of maintaining a supinated-ish-false grip and not going to full hang. So, today I attempted full hang, rings turned out to the sides MU's and they went extremely well. Was very very pleased.

We had a baby girl Saturday so this got done a litte late!

Fsp and bent arm warmups

1 Embedded BL + 5 Wide Grip Pull-ups in L (sets 2,3 were wg chins)

1 Embedded XR L-sit + 5 wide hands wall HeSPU

1 Embedded FL + 6 Double leg raises x1 then knees to elbow last two sets

Finish the workout with 10 Bridge Wall Walks

Did not go too low on walks,really tried opening shoulders and keeping

Low back from bending so much

Re/prefab band dislocates and other shoulder work. massaged elbow forearm triceps with 5 lb sand ball.

Painful but effective. Also used it for thoracic mobility work.

Question in reference to Bridge Wall Walks: is there SUPPOSED to be a TREMENDOUS amount of pressure in my low back, or should I not go that low?

Asclepius said:

Question in reference to Bridge Wall Walks: is there SUPPOSED to be a TREMENDOUS amount of pressure in my low back, or should I not go that low?

It should not be painful, if it is you may wanna try reducing the ROM a bit. You should feel the lower back working though, don't be scared of using your lower back.

Asclepius said:

Question in reference to Bridge Wall Walks: is there SUPPOSED to be a TREMENDOUS amount of pressure in my low back, or should I not go that low?

You are either trying to go too low for your current ROM or you need to remember to move your feet out further from the wall as you descend.

Yours in Fitness,

Coach Sommer

Wondering what the consensus is on Wide Grip Pullups? I'm assuming they are a good exercise if they're part of the WOD - but just quickly browsing the web there seems to be some debate mostly around impact on the rotator cuff. The same article said they put you in a disadvantageous position for leverage, which is... kind of the whole point... so I don't know how much weight I put in that article.