Sunday May 3, 2020

Who’s excited to crush their Handstands in May!

__

HOME WOD

“Supple Sunday”

AMRAP 15:
9 Single Dumbbell Strict Presses (Each)
15 Single Dumbbell Weighted Sit-ups
21 Single Dumbbell Bent Over Rows (Each)
1 Minute Wall Sit

“Supple Sunday”

AMRAP 15:
20 Odd Object Strict Presses
20 Strict Sit-ups
20 Odd Object Bent Over Rows
1 Minute Wall Sit

STIMULUS

DESCRIPTION
*We’ll finish out the week with some strict movements in this AMRAP workout
*The focus is quality of movement over speed on these four movements
*You can use a different dumbbell weight for each movement, but use the same weight for that movement across the whole workout
*We can expect to complete around 3+ rounds over the 15 minutes
SINGLE DUMBBELL STRICT PRESS
*Choose a weight that is challenging, but one that allows you to complete 9 reps unbroken
*Complete 9 reps on the right side, then 9 on the left
*Substitute an odd object strict press or another option from “modifications”
SINGLE DUMBBELL WEIGHTED SIT-UPS
*Choose a challenging weight that allows you to move for all 15 reps without stopping
*Hold the bell high up on the chest throughout the full range of motion
*Anchor your feet under another set of dumbbell or the couch for leverage
*Use an AbMat if you have one available
Demo: Video
*Substitute strict sit-ups (no arms) or another option from “modifications”
SINGLE DUMBBELL BENT OVER ROWS
*From a bent over position, row the dumbbell from full extension until it makes contact with the chest
*Complete 21 reps on the right, then 21 reps on the left
*Choose a weight that is challenging, but one that allows you to complete the 21 reps unbroken
*Substitute an odd object row or another option from “modifications”
WALL SIT
*Using the wall as back support, sit in a position just below parallel
*The hips and shins should both be at 90 degrees
*Accumulate 1 minute – the time does not have to be completed unbroken
MODIFICATIONS
SINGLE DUMBBELL STRICT PRESS
*Odd Object Strict Press
*Single Kettlebell Strict Press
*9 Barbell Strict Press
*18 Push-ups
SINGLE DUMBBELL WEIGHTED SIT-UPS
*15 Strict Sit-ups (No Arm Throw)
SINGLE DUMBBELL BENT OVER ROWS
8Odd Object Bent Over Rows
*21 Barbell Bent Over Rows
*21 Banded Rows (Each Side) Video
WALL SIT
*Active Air Squat Hold
TEACHING
ROCK SOLID
*On all these movements, focus on staying rock solid throughout the body
*This means keeping the whole body active and core tight
*The two stations this is most important on is the presses and rows
*Avoid any rotating, use of the hips, or arching of the back
*The only thing that should be moving is the upper body
TIPS
*Don’t trade quality for speed as you move through these rounds
*Conditioning is less important than the strength benefit we get from these movements
*Move with a purpose from one movement to the next, as there is no interference between consecutive stations:
Upper Body Press
Midline
Upper Body Pull
Lower Body Push

WARMUP

3 Rounds

30 Second Front Plank
30 Second Wall Sit
30 Second Arch Hold Video

After Each Round: 6 Inchworm to Push-ups

__

DAILY MINDSET

 

“The man on top of the mountain did not fall there”

~Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.

But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t fall into excellence by chance.

The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.

This isn’t intended to be demoralizing… it’s quite the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.

It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.

Previous Post:

«

Next Post:

»