3 of 5 Back Squat
"Death by Pull-ups"
With a continuously running clock, do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute... until you are unable to complete the number of pull-ups within the minute. (You can break up the reps and come down, change your grip, etc. as long as you finish inside of the minute, the workout continues.)
WOD#2
3rnds:
KB Farmer's Walk Down and Up Stairs
7x Verticle -> Horizontal Extensions
7x Ring Dips
WOD#3
3 of 5 Back Squat
3rnds:
500m row
20x Burpees
Rest- 1min
This week we will continue to work on the back squat. You should be able to move up in weight pretty much every workout. When I start seeing people plateauing on their progress, we'll adjust the rep scheme, but for now 3 sets of 5 is a great place to get in some quality reps to facilitate the neurological adaptation, as well as the physiological.
WOD#1
3 of 5 Back Squat
3 of 5 Dragon Flys
Rest 3-5 min between each set.
WOD#2
8x
Sandbags over the box
Go over the box
8x Pushups
WOD#3
3 of 5 Back Squat
Then-
3rnds:
5xPullups
10x Twisting MB Throws Right Side
5x Pullups
10x Twisting MB Throws Left Side
We did the back squat/ nutrition clinic Mon night.
WOD#2
Back squat 3 sets of 5. Based on what we saw at the clinic everyone still needs work. If you can keep your back straight, heals on the ground, body relatively upright, and get your hips parallel with your knees, go ahead and throw some weight on. If you can't take all 3 sets to really focus on form and to focus on those requirements I just described.
Then: 3 rnds: 500m row, 15 pushups
WOD#3
Back squat 3 sets of 5. Based on what we saw at the clinic everyone still needs work. If you can keep your back straight, heals on the ground, body relatively upright, and get your hips parallel with your knees, go ahead and throw some weight on. If you can't take all 3 sets to really focus on form and to focus on those requirements I just described.
Then:
15-12-9 reps of
-box jumps (using a box height you are comfortable with, jump up and step down from the box. Stand all the way up at the top. If you can't jump on the box just step up and step back down.)
-Medicine Ball Soccer Throws
-Ring Rows
Let me know if you have any questions. I'll get the videos up again for next week's WODs.
I'll be running another class on Monday Jan 9th at 7PM at Steel City Rowing Club.We will cover two of the most important things we can in the area of fitness, the back squat and nutrition. This is a great chance to learn how to do one of the most essential movements in the gym and in life in general.
The Asian Squat
For nutrition, I try to keep it very simple and easy to understand, but effective. Many people "in the know" will tell you that nutrition is the single biggest thing you can do to impact your health.
No need to sign up ahead of time. Just show up ready to work out. It's only $3 for SCRC members and Verona Residents, and $6 for others. Come check it out.
Boathouse Address: Steel City Rowing Club 101 Arch Street Verona, PA 15147
In the Marine Corps, we have "The Daily 7", a series of calisthenics that make for a good little workout appropriate for large group workouts and intended to be done regularly to build strong, healthy bodies. I wanted to make a daily 7 for us to use as a warm-up. Unfortunately, there are too many movements that I consider essential, and a ton more that I still consider useful, but you have to draw the line somewhere. So, this is the "Daily 9 Warm-up".
1. Joint Rotations
-Neck- 10x each direction
-Shoulders- 10x each direction
-Torso Rotations- 5x each rotation
-Hip Rotations- 10x each direction
-Knee Rotations- 10x each direction
-Ankle Rotations- 10x each direction
-Wrist Rotations- 10x each direction
2. Shoulder Complex
-Scarecrows- 15x
-Bar Pass Throughs- 10x
-Egyptians- 10x
3. Twists & Wood Choppers- 10x each
4. Spiderman Stretch- 10sec each position- twice
5. Squat & Reach- 10x
6. Scorpions
-Supine- 5x slow, 5x fast each side
-Prone- 10x each side
7. Over/Under Fencce- 5x each side
8. Plank Complex
-Straight Arm Pushups- 10x
-Side Hip Raises- 10x each side
-Bridge & Reach- 10x each side
9. Knee Tuck to Lunge & Twist- 5x each side
You should have a little sweat going at this point and be ready for the WOD. This is also something you can do on rest days to keep your body loose and moving well.
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