Wod - 121115

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 212 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.

My butt is too big to do Korean dips... Would pb dips with a strong forward lean be a sufficient substitution?

Do we do the full 1 min of statics if they're also embedded in the workout, or do we cut back to get a minute total in each position for the workout?

Steve Sisk said:

Do we do the full 1 min of statics if they're also embedded in the workout, or do we cut back to get a minute total in each position for the workout?

I usually do. As long as your performance in doing the most difficult you can for 15 seconds in the embedding does not suffer.