WOD - 110418

Complete 3 sets each:

1 Embedded BL + 5 Tempo Reverse Yewkis

1 Embedded XR L-sit + 5 Tempo PL Dips

1 Embedded FL + 4 Tempo Tick Tocks

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Curl/Dip 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) 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.

5) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

6) Use a tempo of 224 for today’s FBEs. For the PL Dips, this equates to a 2 second ascent, followed by a 2 second pause at the bottom, then a 4 second descent.

7) For the Tick Tocks use a controlled descent of 4 seconds, hold for 1 second and then use a 2 second ascent. Each side of the Tick Tock will count as one repetition, so a complete Tick Tock will be two repetitions.

8 ) Add weight as necessary to the FBEs to make them challenging for 5 repetitions at the required tempo.

9) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.

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

Wrist Routine

FSP warmup

3 sets each:

15s German Hang foot assist/5 tempo chins foot assist

15s Lsit Low on table/5 tempo dips foot assist (should have stuck with plain ol' push ups)

15s FL tuck/4 tick tempo tick tocks

10 bridge wall walks.

Was off most of last week due to lack of sleep/insomnia/and i believe a bit of overtraining...coming back today is humbling as this was very difficult. I'm having trouble scaling down so that I am not at max effort all the time...

-Would rows be an acceptable sub for chins?

-With the wall walks, legs are ideally to be kept straight yes? I can only make a few steps down the wall like this...or is it ok to work with bent knees as well, knowing that eventually they should be straightened?

If I were to scale this further would this be ideal:

easy rows(more standing) for chins...or just a top hold for time?

knee push ups for dips

Front/Back pulls just negatives

What would you scale for the PL Dips?

Would i be able to do Box HSPU on Parreletts? I suck at HSPU's

Or would scalling to Bulg dips be better?

Nugget said:

What would you scale for the PL Dips?

Would i be able to do Box HSPU on Parreletts? I suck at HSPU's

Or would scalling to Bulg dips be better?

viewtopic.php?f=12&t=4428

Killroy comes up with a coach approved sub here you might be able to work with.

As far as I understand, whenever there's a MPPr, you should try to incorporate both, in this case a horizontal and vertical pushing motion. So for instance, doing a pushup variation, and dipping variation both separately would work...I did my warmup sets as pushups...so that took care of that. I have yet to figure out if doing 3x5 of each push(hor/vert) separately...basically adding another exercise into the template, or doing a variation that allows back to back execution(i.e. 1dip, 1 push:x5) is better/preferred. But with these tempo ones, it's very hard for me to finish a set of 5, let alone a set of 10.

Wow another tough workout. Thanks Coach.

Row 500m

FSP warm up

Back Squat- Warm up- Bar, 135, 5x5 of 160, 185, 205, 215, 215lbs

I'm trying out a bit of weights

Complete 3 sets each:

1 Embedded Tucked BL + 5 Tempo Tucked Reverse Yewkis

1 Embedded XR Tucked L-sit + 5 (4+1 2nd and 3rd set)Tempo PL Dips, Tucked at the top

1 Embedded Tucked FL + 4 Tempo Tick Tocks

10 bridge wall walks

2-2-4 Tempo PPP on Dumbbells: FX 5, feet on box 4+1, FX 5,5

Today's WOD:

3 sets each:

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

MU-->XR L sit (slightly below parallel) 15 sec + tempo tuck press shoulderstands (on parallettes) x 5,5,5*

MU-->lower and lean back to adv tuck FL (15 sec) + 4 tempo tick tocks (BL and adv tuck FL)

10 bridge wall walks (getting much much better at these every workout)

*when there is a MPPr movement prescribed, for the last couple of months I've gone to press shoulderstands using parallettes. I haven't attempted a chest roll to HeS in quite some time, but still don't think I would be able to manage it. Just unsure about the technique. Anyway, by beginning in a tuck L, slowly lowering to shoulderstand (I usually attempt to "hold" myself up when inverted so not actually resting my shoulders on my hands) and then pressing back out to a tuck L, I'm at least able to work concentric and eccentric pressing motions in different planes while not having to break up the movement. May not be the best sub, but at the moment it's better than slamming my face into the ground attempting a chest roll to HeS .

Thanks for that explanation killroy, something else to try. I tried the chest roll today...ha. I should take a video next time...just ridiculous:).

Playing around with elastics trying to work on my weak point (Front lever) + got a retarded back roll but still happy.

Did a little different planche dips because i have no PB Bars to try... germans would have probably been a good sub but not PB Bars

Bench Press: 45#(5) - 75#(5) - 95#(5) - 115#(5)

Back Squat: 45#(5) - 80#(5) - 100#(5) - 120#(5)

5 Rounds:

5 DB Planche Throughs @ 15#

5 DB Inverted Cross Push @ 15#

3 sets:

1 Embedded Back Lever + 5 tempo reverse Yewkis

Rest 1-2 mins

1 Embedded XR L-Sit + 5 tempo Planche Dips

Rest 1-2 mins

1 Embedded Front Lever + 4 tempo Tick Tocks

Rest 1-2 mins

Tempo is 2s ascent, 2s pause, 4s descent; For tick tocks it is 2s ascent, 1s pause, 4s descent.

Finish with 10 Bridge Wall Walks

GOPCNpUgaLE

My basic warm up

FSP :

Full planche

Handstand

3 sets of 15 sec Full BL + 5 tempo full yewkis(last set one leg)

3 sets of 15 fingertips l-sit + 5 tempo PL dips

I tried with full pl, too hard, same as for straddle, so i did with advanced tuck.

I can do easily full planche push up on dips bar, but this one, to respect the number of rep and the tempo, i have to decrease until the advanced tuck haha ^^

3 sets of 15 sec FL one leg(last set advanced tuck) + 4 Tempo Tick Tocks(Full FL and Full BL)

Finish the workout with 10 Bridge Wall Walks

It was intense, for the past few months, i was used to train with low reps and long rest, and train again like this with so short rest time, was pretty tiring and i had to change the variation along the training in order to keep a perfect quality of work.

I guess i need just some time to get used again to that kind of workout.

I liked it, the Pl dips is something i have never done before, and start from the bottom dips position to push up yourserlf into the planche position is really hard and really nice to do !

Warmup: Ido's Shoulder Routines

About 1 hour of handstand work (presses, static holds, HS walks, HeSPU/HSPU on rings and floor)

FSP:

3x20s Tuck PL

1x60s reverse plank

WOD:

3 rounds:

Reverse Crank---15s full BL + 5 tempo reverse yewkis (adv. tuck)

MU---15s XR L-sit + 5 tempo tuck PL dips on rings

Inverted hang---15s FL (played with 1 leg extended & swtiching back and forth, then went to adv. tuck) + 4 tempo tick tocks (adv. tuck FL and straddle BL)

Finished the rest of my FSPs (this was hard to do)

3x3 compressive strength drill (press to HS on bars until your feet can stand on them, then reverse motion to an L-sit)

3x10 HLL

1x60s L sit hold with butt on the ground

2x30s straddle L hold with butt on the ground