WOD - 110331

Perform the following:

3x6 Circular Arch-ups

3x10 Overhead Lunges

3x5 RLL

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Circular Arch-ups then rest 60 sec, perform the Overhead Lunges (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the RLL and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to all of today’s exercises. However continue to be meticulous in using a full ROM with a moderate tempo.

3) The Overhead Lunges are performed by holding a weight (bar, plate, KB, DB, sandbag etc) with fully extended arms over head and then stepping forward onto the right leg. Go deep enough on the step forward so that the rear left knee gently brushes the ground. Under no circumstances should the rear knee either hit or bounce off of the ground. Return to a stand and repeat on the other side. This would equal two reps.

4) The Overhead Lunges may either be performed traveling forward by bringing the rear leg up or by remaining stationary by bringing the front leg back on each repetition.

5) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular. If you are able, add ankle weights to today’s Hip Extensions.

WU:

3km run

4x15s Back Lever Tuck

5x12s Adv tuck front lever

3x20s L-sit Tuck

WOD:

Circular Arch-ups with 10kg weight 3x6/Last set with 5kg

3x10 Overhead lunges with 10kg

3x5 RLL with no weight (don't have any ankle straps)

3x10 hip extensions (God, those cramps are killing me )

It felt brutal to my core and lower back. It's my weakest link, what with my back lever really lagging and all. 'Tis a shame that i don't have more weights than those two 5kg dumbells, currently it's hard with them but I fear that I'll grow out of it soon... Thank you for the workout, Coach!

Wrist Routine

FSP Warmup

3x6 twisting arch ups/8.8lbs(as much of a twist as I could manage at the top)

3x10 overhead lunges/30 lbs(this was very easy weight wise, but I played with stepping forward and back and it was more of a balance issue)

3x5 HeSRLL

3x10 hip extensions

lower leg prehab

Warmup:

Shoulder & Core Drills

10 Wrist Pushups

Leg Drills

WOD:

Press: 50#(5) - 65#(5) - 75#(3) - 90#(3) - 100#(3) - 115#(3+)

3 sets:

6 Circular Archups (15#, 25#, 30#)

Rest 60s

10 Overhead Lunges (95#, 115#, 125#) *GUYS IF YOU USE A BAR; LUNGE BACKWARDS ITS BETTER! 8) *

Rest 60s

5 RLL (Straddle BW)

Rest 5 minutes

Finish with 3 x 10 Hip Extensions

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FSP's (FL, PL, BL, HS)

3 sets

6 circ arch-ups (holding 20# db, holding out further to increase difficulty when possible)

12 lunges (40lb weighted vest + (2) 20# db's held overhead) also did 5 deep squats with the same weight afterwards on the last set

5 RLL (did them in HeS with my brother providing very slight resistance on my ankles)

3x10 hip extensions (these are one of the most brutal exercises haha )

Don't know why I haven't asked this a long time ago, but on the hip extensions to the side, should the toes be facing forward with the foot horizontal or should the toes be facing the ceiling with foot vertical?

... on the hip extensions to the side, should the toes be facing forward with the foot horizontal or should the toes be facing the ceiling with foot vertical? ...

Toes to the ceiling with foot vertical is correct.

Yours in Fitness,

Coach Sommer