WOD - 110926

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Perform the following:

3x5 GHR

3x10 Weighted SLS

3x5 Weighted Arch-ups

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

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

2) Alternate legs on each repetition of SLS.

3) Add as much weight as possible (using dumbbells, vest or weight plates) to all of today’s exercises so that they are very challenging for the RX’d ten reps. Be meticulous in using a full ROM with a moderate tempo.

3x5 NLC assisted

3x10 SLS

3x5 Weighted HeS RLL

Finish with 60 seconds total aggregate work of a straddle L variation.

YES! SLS on right leg all of them, left leg only some, plus I wasn't able to have the other leg fully extended. Progress!

3x5 Weighted NLC (+8 kg backpack)

3x10 Weighted SLS (+8 kg backpack)

3x5 Weighted HeS RLL (+2kg bottle)

Finish with 60 seconds total aggregate work of a straddle L variation.

3x5 One Leg GHR

3x10 SLS

3x5 Reverse Leg Lift

3x4 Bodyweight Leg Extensions

60s Assisted One Hand straddle L

WOD:Rests as Rx'd

3x5 Half GHR

3x10 SLS unweighted

3x5 Archups(4kg)

4x15s Straddle-L Bent/Low (60s between sets)

Notes:

-SLS still tough by set 2/rep 4. Archups, nice pause at the top now, and half GHR feeling better.

5 NLC - a bit of hand assistance (using the pullup bar stuck in the doorway on the ground with the weighted vest on it to hold my feet)

10 SLS (40lb weighted vest, holding the door knob to assist a touch)

5 HeS RLL with (5) 1lb weights from the vest stuck in between my feet with a rubber stretch band wrapped around to secure)

60s agg straddle L (on floor and pullup bar on the floor)

My WOD:

3x5 NLC assisted with elastic bands. This exercise is very hard for me and I don't see me doing it unassisted any time soon. Without the elastic bands, I can probably only tilt 30 degrees forward (without piking at the hips) before I start falling down. With the bands I can do the entire movement and I try to use barely enough assistance to make it back to the top.

3x10 Weighted SLS, with 10kg

3x5 Weighted Arch-ups, with 5kg

4x15 seconds straddle L low