WOD

Tuesday, October 23, 2018

Deadlift
Deload or 1 x 5

4 Rounds
12 Toes to Bar
20 MB Russian Twist
1 Length Sandbag Drag Bear Crawl

1000m Row

Monday, October 22, 2018

8 Rounds of :30on / :30 off

Box Jumps
Strict Pull Ups
DB OH Walking Lunge 45/30 per hand
Push Ups

Does your Push up look more like a spine stretch?

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GET YOUR BACK ALL BENDY . Spine extension movements can be hit or miss for people. Some people tolerate them well while others feel a bit achy. The key to it is making sure that you don't push into it too much too soon. . ?The reason for this is that when we go into extension, we increase the pressure on our facet joints of our spine. There's nothing wrong with that by any means and for some athletes who find themselves there repetitively, like gymnasts for example or powerlifters with large arches, getting some exposure there and building some tolerance to the position can be great prehab. . But you have to ease in. Think about it like your hips in a squat. If you do tons of squat volume with heavy weights and you're not ready for that, you can get pinchy hips. Same thing here. Prepare first.? . So start with your hands out in front of you and find a comfortable level. When I first started, I had my hands clear in front of my head. Now I can quite a ways back. And that's what you'll do. Work back over time and you'll make your back more flexible as you go. . Tag a friend who needs to work their back and share the wealth! . #Prehab101

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HOW TO INCREASE YOUR CHANCES OF SUCCESS . The push up is a goal for many people, and often a hard one to obtain. But it doesn't have to be. You just need a proper progression to get it.? . ? Anytime you build a progression, the more steps you can build between your starting point and your goal, the more likely you are to succeed. Because having "micro-wins" and being able to take baby steps will add up to big gains in the end. It doesn't mean that you have to use every baby step or that you can't progress faster, but having that option there really improves your chances of success. . It's for this reason that I'm not a huge fan of the knee push up as the progression to full push ups. Because it's just one step and that means you may be working at the knee push up forever and still lot build the strength needed for a full one. So when I build a push up progression, I like to start with an incline, where we can get micro progress by lowering down. Then we can move to eccentric push ups and finally to full push ups. We might even do a band assisted push up in between with a band attached to the pull up bar for an assist. . So follow that principle. ?? Build your micro progressions that build into a lot of progress. That applies for both performance and rehab. Because with each baby step you add, the more you increase your chances of success. . Tag a friend who wants to get their first push up and share the wealth! . #Prehab101

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Sunday, October 21, 2018

1 Clean Pull + 1 Power Clean
6 sets

AMRAP in 10
5 HSPU
10 Slam Ball
15 Air Squats

Saturday, October 20, 2018

Every 4 minutes for 8 rounds:
18 Cal Row
12 American KB Swings
6 Burpees

Friday, October 19, 2018

Testing next week.
Wednesday: Power Clean and Back Squat
Friday: Bench and Deadlift
Or all 4 during 7:15pm open lift on Friday

Back Squat

AMRAP in 5 Min
6 Deadlift
9 Push Ups
12 Box Jumps

Thursday, October 18, 2018

EMOM for 12
3 Lengths Laps KB Front Rack Carry
5 Pause Kipping Pull Ups
40 second Hollow Hold

4 Rounds, 3 min
400m Row or Run
Max Reps Wall Balls
Rest

Wednesday, October 17, 2018

3 sets of:
2/ Arm Turkish Get Up
P Lot S.Bag Farmers Carry

Parking lot WOD outside while we can!
8 Rounds:
6 Sandbag Power Cleans
Fire Hydrant Run

Tuesday, October 16, 2018

Front Squat

Romanian Deadlift
4 x 8

Weighted Step
4 x 12

Monday, October 15, 2018

5 Rounds
400m Run
10 Sumo Deadlift High Pull (or American KB Swing)
Max Reps Strict Press

Sunday, March 14, 2018

Bench Press
3 x 3 close
3 x 3 medium
3 x 3 wide

EMOM for 16 Minutes
Even Minutes: 12 Cal Bike
Odd Minutes: 3 Man Makers

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?Common Mistake in the Bench Press & How to Fix it? . I often see newer lifters beginning their press with their wrists cocked back, and failing to fully support the weight of the barbell. Have you noticed that your wrists are bent back while pressing, and are you experiencing some wrist pain? You are not alone! . Tons of lifters immediately think they should grip the bar in the center of their hand for the bench press, and that causes poor wrist alignment. Instead of grabbing the bar where you normally would for deadlifts, try gripping lower in your palm. ? Ideally you would see a straight line from the barbell to the fist, wrist and forearm. This is the strongest and most supportive position for your muscles and joints. . HAPPY BENCHING! ? by: @megsquats

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