WOD - 110224

IAGMcEoDbg0

Complete 3 sets of each:

1 Embedded BL + 5 Tempo Yewkis

1 Embedded L-sit + 5 Tempo PL Dips

1 Embedded FL + 5 Tempo Under-grip HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier MPPu/MPPr 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) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

4) Use a tempo of 214 for the basic strength sets. As such, for the Yewkis the breakdown of the tempo will be a 2 second ascent, followed by a 1 second pause at the top, then a controlled 4 second descent.

6) Add weight as necessary to the any of the exercises to make them very challenging for the five repetitions.

7) You may scale the workout as necessary 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.

Easier variantion of PL dips?

Conv. dips with forward lean?

PPP?

Tucked PL PU?

Germans?

Do you have the book? Planche dips are a MPPr movement therefore you look at the MPPr section and choose the hardest variation that you are capable of doing for required rep range and intensity, from Chest Roll to HeS all the way through to Erbs and all the painful movements in between ;P

Today's WOD:

3 sets each

front pull-->reverse crank-->BL (15 sec) + adv tuck tempo yewkis x 5

XR support to L sit low (15 sec) + tuck press shoulderstand tempo x 5 (parallettes)

front pull-->invert-->lower to adv tuck FL (15 sec) + overgrip HLL tempo 5,5, (3+2 tuck)

10 bridge wall walks

I'm not even going to relay what a mess I made of this, but here are the problems I graced myself with:

1-For warmup sets what if the easiest variation is your work set...Is doing say a 2 x 3, i.e. lower the reps a little, permissible?

Also, as I do the wrist prep every workout with 2x10 push ups, could this be considered my warm up sets for pushing variations as alas, I am that weak.

2-I subbed pulls and rows for the yewkis and knee pushups/assisted dips for the PL dips...Is it ok to rest between sets: i.e. 5 pulls--->rest 1-2m--->5 rows. Going back to back I just couldn't keep it up at all and was going to have to sacrifice reps.

Every time I feel like I'm getting somewhere it turns out to be backwards.

today sucked.. did 1 set and my mind was unfocus just didn't feel good today so I called it off. Resty tomorrow and going to hit fridays workout either tomorrow or saturday. :?

SlvoBIOaAzE

Messed up the scheduling on the WODS, so without a rest day yesterday, I was too sore to complete all 3 rounds. Deloaded and completed 2. I was satisfied with my performance, but my planche dips could have been much better. To see the acro balancing training I did after the WOD, visit my new post at http://thejsap.blogspot.com/2011/02/022411-de-load-today.html

Just got my WOD in around 10:30 pm but it was worth it after another long work day.

All rounds as prescribed but no videos to show, too late at night really. First time doing PL Dips, hopefully i did them correctly, tried to base the movements off your video TSOONAMI, thnx for posting.

Peace and good workout everyone.

Thnx Coach

p.s. why are my lats already sore from this? ha

Warm-up FSP

3x10 s adv tuck PL

3x15 s straddle l

3 sets:

emb adv tuck fl + 5 temp tuck yewkis

rest 2 min

emb adv xr lsit +5 half sraddle bowers

rest 2 min

emb sraddle bl + 5 temp hll

rest 2 min

10 bridge wall walks

FSP Warmups

FSP Plank 2 x 15s

FSP Reverse Plank 2 x 15s

FSP Assisted Chin Hang 2 x 15s

FSP XR Support RTI 2 x 15s

FSP Arch 2 x 30s

FSP Hollow Arch 2 x 30s

FSP Diamond Push-Up Hold 3 x 20s

Tricep Extension (2lbs.) - Each Arm 30

Plank Leans (for bicep tendon) 60s

Pre-WOD Strength Work

Pull-ups - 2 sets, 5 rounds

2-2-2-2-2

Rest 5 min.

2-2-2-2-2 (5s hold on top of last rep)

WOD

Inverted Hang to Tuck BL 15s

Tempo XR Pull-Ups (2-1-4) - 4,1 (pull up pre WOD fatigued me)

Jump to XR L-Sit (low) 15s

5 Tempo XR Push-Ups (2-1-4) - 5

Inverted Hang to Tuck FL 15s

5 Tempo Tuck Half HLL (2-1-4) - 2,2,1 (grip was failing me from all the pull-up work

Bridge Wall Walks

Knees bent, hands for assistance, halfway down. 5-5

Notes:

MutliPlane work is out of my league right now. Will sub regular push/pull moves.

Nice work on the Pre-WOD Pull-ups. Coming along very well.

Tempo work is pretty tough right after the embedded holds.