WOD for Wednesday 7-27-16

July 27, 2016


Primary A- Strict Chin Up.  4 sets of 5-10 reps.  Chin Up = Palms facing you.  Strict = Feet remain in front of the bar.   Try to focus on pulling the elbow toward the waist (IE-movement at the shoulder joint) as opposed to pulling the wrist toward the shoulder (ie-movement at the elbow joint).  As always, when suspending your bodyweight, pinch the shoulderblades back and down.

Primary B- Strict Bar or Ring Dip.  4 sets of 5 to 10 reps. Strict = Shoulder, scapula and elbow are the only joints with significant movement.  Try to minimize leaning forward and any moving at the hip joint.  Full range on the rings is: deltoid contacts the top of the ring.  On the bar, full range is shoulder just below the elbow.  Don’t forget create some tension with external rotation at the top of each rep.

In both the primary lifts, if you can get at least 5 strict at bodyweight don’t add assistance.  If you can get more than 10, add appropriate resistance.

Accessory A- 3x Max effort static hold on the rings.  Simply jump to or start at the top position,  externally rotate.  Hold for time. If you really fight hard for it, this will be exhausting.

Accessory B- Barbell Bent rows 3x 8-10 reps.  Performed on the feet.  Slight knee bend.  Spine at or just above parallel to the ground.   Grip is pullup width or wider.

Shoulder Pre-hab-  2×20 Banded scapular retraction.  Please only perform after the primary and accessory work is complete.

Bonus/For Completion- Accumulate 50 GHD Situps, any set/rep scheme.  Either GHD machine.  NOT for time.



One comment

  1. chin ups: bw x 8, +2.5 x 7, +2.5 x 5, +2.5 x 5
    bar dips: 2 skinny bands x 10, 1 skinny band x 8, x 6, x 5
    bar static hold: 1:20, :30, :30
    bent row: 55 x 10, 75 x 8, 75 x 8
    ghd: 2 x 25

    won my tennis match yesterday – going on a 2 month winning streak 🙂

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