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Wednesday 8/16 WoD

15
Aug

Wednesday 8/16 WoD

SKILL/STRENGTH:
Strict Pullup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

Notes
Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure.
1,2) The rep is counted when the athlete returns, under control, to a full stop hollow hang at the bottom, not when the chest contacts/chin clears the bar at the top. Advanced athletes may scale this up to a chest to bar with a tempo of X131 (accelerate up, pause at top, three second eccentric, pause at bottom.)
3) Aim for doing multiple 0:10 reps in a row each set.
4,5) Treat this as if it were unassisted with regard to counting reps, i.e. count the rep when the athlete returns, under control, to a full stop at the bottom. For ring rows, the athlete should select an angle which allows them to work in sets of 5-8.

WOD:
AMRAP 10:
10 Single Arm DB/KB Push Press, arm (moderate weight)
10 V-Ups (add weight to scale up)
300m Row

GEAR: 2.5

SCALING GUIDE
Push Press: Make sure this is an actual push press, not a jerk. Athlete may use dumbbell or kettlebell, and should use a weight which challenges them, but allows them to maintain control of the weight the whole time.

 

EXTRA WORK:
Strict Handstand Pushup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative

Notes
Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure. For all movements, athlete should be creating a tripod with the head and hands, rather than a straight line.

 

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