Monday, December 9
There are a thousand hacking at the branches of evil to one who is striking at the root.
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of jumping jack
5-7 glute bridge
5-7 air squat
5 deadlifts, empty barbell, starting from mid-shin
5 power cleans, empty barbell, starting from mid-shin
5 thrusters, empty barbell
Strength/Skill
After WOD:
Superset
3 rounds of:
Dumbbell Front Rack Walking Lunge, 20 m
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Strict Pull-Up Program Day 4 of 20
(outside of class programming - do on your own)
• Active Bar Hang, 1 x 90sec
Accumulate 90 secs in as few sets as possible.
You’re building on your Day 1 Active Bar Hangs. Those were only 30 sec each. See
how long you can go today. Remember, these are “active”, so press down on the bar
to activate your lets. Also, practice your hollow body position by pointing your toes,
squeezing your glutes and quads, and tucking your rib cage down.
*These aren’t easy!
• Hollow Hold, 3 x 20sec
You just performed a hollow body position from a pull-up bar with your Active Bar Hangs,
now let’s practice from the floor. We’re breaking the exercise up into manageable 20
sec sets. Stay hollow (pointed toes, glutes and quads squeezed, rib cage tucked), but
use the tuck hold option if needed.
*Avoid resting during each 20 sec interval. Instead, switch to a tuck hold if you can no
longer hold a full hollow hold.
• Segmented Ring Row, 3 x 8
Similar but different to Day 2’s Feel Elevated Ring Rows. Initiate each ring row by activating your lats. This will elevate your body towards the rings a bit. Pause there for 1-2 sec, then complete the ring row. Drive your elbows down and back so that the
rings are pulled to your rib cage rather than your chest. Keep your body as rigid as
possible on these. You should be noticing a common theme by now. Lat activation and
strengthening are critical to strict pull-up strength!
*Increase/decrease difficulty by moving your feet closer /further from the pull-up bar.
Segmented Ring Row
WOD
5 rounds for time of:
15 Wall Balls, 20/14 lbs
15 Power Cleans, 95/65 lbs
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side