WOD - 120705

Perform 3 rounds of the following:

4 Side Lever Pulls

10 Overhead Lunges

20m Backward Sled Sprint

5 NGHR

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 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, perform the finally Backward Sled Sprint and then rest 60 sec, and finally perform the NGHR (natural glute ham raise) 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) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

6) 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.

Lost this one due to work, the previous day (wednesday) I performed some 20 min rowing, 10 min warm up and then 10 min of 1 min sprint, 30 sec recover.

Then some triceps and rehab. (it really feels good that high reps low weight rehab)

Performed 7/19/12

Completed 3 rounds:

55 lb Russian twistsx10

10 Overhead Lunges with 30lb Dumbbells

1/3 of mile bike ride max resistance

5 GHR

**NOTES**

Russian twists were very appealing, I need to think of a difference exercise for obliques. Going to GTG negative tuck side levers at home. My nephew has a bunk bed with a ladder that works very well.

Overhead lunges were awkward. I would the first several good and then balance became much tougher haha. I liked them though.

1/3 mile bike ride at max resistance was exhausting. Hits quads hard.

GHRs are getting better. I pike at the hips, but that'll go away in time.