WOD - 120308

Complete 3 sets of each:

1 Embedded L-sit + 5 Tempo Korean Undergrip Dips

1 Embedded BL + 5 Tempo Half Reverse MU

1 Embedded FL + 5 Tempo Russian HLL

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) 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 213 for the basic strength sets.

5) This is a maximal bent arm strength day, do not be timid in increasing the intensity; add weight as needed to make the exercises very challenging for the rx’d repetitions.

6) However also feel free to scale the workout by substituting another exercise from the same movement family if necessary.

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

3X:

Lsit+5 tempo dips (not full rom but improving!!)

BL(tuck)+ 5 tempo barbell curls 26kgs

FL(tuck)+ 5 HLL (to horizontal)

2x5 bridge wall walks (not good the first round , much more like the usual way the second)

This last two weeks I had to skip the wods due to extensive travelling, I only was able to perform push ups, planche leans, HS and some pull ups, just enough to work out a bit.

General WU

Wrist Routine

FSP Pre-req WU

WOD:3 sets each/rx'd rests

15s L-sit low + 5 Tempo Dips

15s GH + 5 Tempo Chins(2 pallet band)

15s L-sit Hang low + 5 Tempo HLL tuck-half

10 BWW(5,5 few steps down...little farther/felt better than normal today)

Notes:

-WU sets were floor/XR pushups and rows at 2 angles. Performed tempo as 2s concentric, 1s pause, 3s eccentric.

-Dips were very hard. Last set was 4,1, and even then that 1 was almost not completed.

-Chins were hard, but not more so than usual(i.e. last rep/last set=1 before forearm failure), which is good since I used less assistance than normal. Granted the tempo is not as demanding for me as a longer pause at the top or longer total TUT.

-HLL as always forearms giving way first. Could do more like straight leg half if forearms weren't an issue.

-GH have felt really good the past few times they came around. Getting full extension at hips and shoulders, also can breath a lot easier in the position.

2 Rounds

L sit + 5 Tempo Dips

BLTuck + 5 Tempo Reverse Yewkis

FL Tuck + 5 Tempo HLL to L

2 Rounds

L sit + 5 XR Jumping Dips

BLTuck + 5 Tempo Reverse Yewkis

FL Tuck + 5 Tempo HLL to L

10 Bridge Wall Walks

Warm-up (joint rotations, dynamic stretches)

Heavy Bag, 5 rounds, 3 min / 1 min rest

WOD - 120308

3 sets completed:

1 Embedded L-sit + 5 Tempo Dips

1 Embedded BL + 5 Tempo HSPU

1 Embedded FL + 5 Tempo HLL

bridge wall walk, 10x

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Isometric stretching

diotrephes said:

1 Embedded L-sit + 5 Tempo Dips

1 Embedded BL + 5 Tempo HSPU

1 Embedded FL + 5 Tempo HLL

HSPU was not the right choice for this particular WOD, this was meant to be something from the Curl family.

Thanks, I was uncertain about what to do and inverted muscle ups were not an option for me.. I'll note that for next time.