WOD - 110421

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Perform the following:

3x10 Side Lever Pulls

3x10 Overhead Lunges

3x5 GHR

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Side Lever Pulls (5 on each side) 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 GHR 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. 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.

I spent the first 25 min of the workout trying to figure out the side lever pulls. Decided that was something to work on off days to try to get familiar enough with it to begin the basic progressions. Anyway...

Today's WOD:

windshield wipers - half x 6,6,6 (pulled in to tuck on the last rep or two of sets 2 and 3)

overhead lunge 95 lbs x 10,10,10

NLC (mini jumpstretch band assist) x 5,5,5

hip extensions 3x10

Have been skipping FSP's lately due to taking it easy with a hurt wrist. Wrist is getting a lot better. Today just did some quick BL/FL's

WOD

3 giant sets of:

Windshield wipers - half x 10 (mostly tucked, dont have enough room in the doorway to do them with legs extended, should have gone outside probably)

OH Lunge x 10 (40lb weighted vest on and 20lb dumbbell in each hand, 80lbs total)

Natural leg curls x 5 (assisted by hands at lower part)

Did one more set of windshield wipers as the first set was sub-par (trying to get the setup right doing them in a doorway with a pullup bar), also did a set of pullups for the heck of it.

finished with 3x10 hip extensions

Warmup:

Shoulder & Core Drills

10 Wrist Pushups

WOD:

Press: 55#(5) - 65#(5) - 80#(5) - 85#(5) - 100#(5) - 115#(5+)

3 sets:

5/Side Side GHDs

Rest 60s

10 Overhead Lunges (95#, 115#, 125#)

Rest 60s

5 GHRs

Rest 5 mins

Finish with 3 x 10 Hip Extensions each leg.

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Jump rope

FSP Warm up

Wall HSPUs

4 rubber Mats x 5 Reps

6" box x 5

6" box + 1 mat x 2 kicked back up +1,2

6" box x 3+1

6" box tempo of 3-3-4 x 2, 2, 2

Windshield wipers 10, 10, 8+2

Wide grip Overhead Lunges 95, 105, 115

Neg GHR w/ push off at bottom 5, 5, 5

I forgot the Hip Ext.

Toes to bar 10,10

Toes to bar to inverted hang 4

Assisted OAC tempo 4

Assisted OAC Neg 4

HS walk 25m x2

Wrist Routine

FSP Warmup

3x10 twisting arch-ups

3x10 O-Lunges - only 30lbs over top, going to go heavier next time, have to load up a backpack or something

3x5 GHR half

3x10 hip Ext. -Always have to take the last set into 5's alternating legs.

lower leg prehab