WOD – Monday 9/30

Last day of the push/pull challenge. So many people have been doing their daily reps. Hope you have had fun with it and it has helped a little along the way.

3 rounds
:30 AB
20t walking lunges
10 sit-ups

Couch stretch, spiderman with rotation and pigeon

CF Strength
Front squat – find a new 1RM then perform 2×3@90%
Last week we did sets of 5 at specific percentages but because many of us did not have an accurate 1 rep max, we were not working as hard as we could be. So today lets figure out what that is so we can move forward with more specific numbers. Warm up with a couple of sets of 5, a couple of sets of 3 and then as many singles as you need.

Remember what we worked on last week. The placement of the bar in the rack and the height of the elbows throughout the entire squat. Today, since we are going really heavy, let’s focus on the movement of our hips. They sit slightly back and down as you descend, but as you drive out of the hole, you must keep your hips underneath you and prevent them from shooting up first. If they do, you will lose all of your power, your chest forward and the bar forward.

“Good Time”
400m run
30 T2B
20 DB step-ups (50/35#)(40/25#)
400m run
20 T2B
20 DB step-ups
400m run
10 T2B
20 DB step-ups
*single DB for the step-ups
We are one week away from the first open workout of 2020. This is a perfect WOD to learn a little bit about how far you have come with your T2B, but also to test out your limitations. The toe to bar is a very skittish beast. If you push it too hard with them, they won’t be there when you need them. So having a good rep scheme, especially in the beginning, will help you really succeed. But, if you play it too safe today, you might not walk away with a good understanding of what your capabilities are, so push the envelope a little bit so you can figure out what is the best approach based on you, the next time T2B come up in the WOD.

1. Bodybuilding – 3 or 4 rounds
10e half-kneeling DB press
15 GHD back extensions
20 GHD sit-ups
1:00 OH plate hold
2. Banded work – accumulate 100 each
Banded ab pull-downs
Banded woodchops
3. Gymnastic endurance
A. T2B – 5×10
B. C2B – 5×10
Both A and B must be done as unbroken sets and AFAP. This has been a 5 week program.
4. Engine building – 6/8/10 minutes (add to last weeks work)
Evens – 12/10/8 cals AB
Odds – 15 burpees
5. Unilateral work
3 rounds of UB sets
10e SA DB bench press
10e SA ring rows

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