WOD - 120917

trvd6vsIE2o

Perform the following:

3x5 GHR

3x10 Weighted SLS

3x5 HeS RLL

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 HeS RLL 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) Alternate legs on each repetition of SLS. Add sufficient weight (using dumbbells, vest or weight plates) so that they are very challenging for the RX’d ten reps. 45lbs is your targeted additional weight to shoot for.

Session length: 1hr

Pre-FSP's: 3x20s (F.Plank, R.Plank, Arch hold, Support); 4x15s (Hollow hold); 2x45s (chin grip d.hang)

30s between sets. 60s between exercises. Time= 18:15

3x10 Two hand kettlebell swing (40kg)

3x10 SLS + 10kg

3x5 HeS RLL

60s between exercises/5 mins between rounds. Time= 24:00

Bent leg straddle L: 10x6s 

30s between sets

Gentle stretching

- Train at home or in a nearby park so have no setup for GHR's. Interested to know how everyone else deals with these?Subbed with KB swings. Kept the weight moderate to stay explosive and upped the reps to 10. Backswing cuing a little off.

- SLS + 10kg was the correct intensity. Non working leg began to bend in last few reps.

- Straddle L's are a new static for me. Played around earlier in the day to determine correct hold period. 6x10s was the aim but found my hips were pretty tired after the earlier work and cramping in the hold, so had to settle for 10x6s. 

Good, well scaled session.

Regarding ghr setup, when the weather is nice i like to do them on a park bench. Kneel on the seat, hook your heels under the back, assuming its fixed to the ground, and you can go down to touch your forehead to the ground. just be ready to spot with your hands until you're sure the backrest will hold.:-)

Charm said:

Regarding ghr setup, when the weather is nice i like to do them on a park bench. Kneel on the seat, hook your heels under the back, assuming its fixed to the ground, and you can go down to touch your forehead to the ground. just be ready to spot with your hands until you're sure the backrest will hold.:-)

Thanks- shame nice weather is hard to come by in the uk :wink:

ajgregory said:

Charm said:

Regarding ghr setup, when the weather is nice i like to do them on a park bench. Kneel on the seat, hook your heels under the back, assuming its fixed to the ground, and you can go down to touch your forehead to the ground. just be ready to spot with your hands until you're sure the backrest will hold.:-)

Thanks- shame nice weather is hard to come by in the uk :wink:

The rest of the time I use a door-mounted situp bar, because NLC + arch up is enough for me at this stage.