Run, Bench Press, Pull-ups 8-17-2010

Warm-up:

• Active hamstring partner stretches 5x 5 seconds each leg
• Bench stretches – in full bottom of a back squat position but with your butt touching a bench pinch your shoulders and arch your back as hard as you can for 30 seconds. 4X
• 5 cart wheels leading with the left hand
• 5 cart wheels leading with the right hand
• 50 seal jacks

Strength – Straight legged dead-lifts 3×8

Choose a medium weight 40%-60% of your dead-lift max. Using weights or 12″ boxes, raise the bar off the ground so you can bend over straight legged and grab the bar without losing your lumbar curve. On a running clock do one lift every 10 seconds on the 10 second mark for 80 seconds. Rest exactly one minute and repeat 2 more times.

Trainers – It works well to have groups do it all together. Also be sure that people are keeping their legs straight and that the starting position of the bar is high enough that the lumbar curve is maintained throughout the lift.

WOD – Complete 5 rounds for time:

• 400m Run
• 20 Bench Presses 135 lbs/95lbs
• 10 Pull-Up (Chest To Bar)s

Gaining Strength De-load

Don’t forget we are doing an intermittent fast starting tonight (Tuesday). Eat dinner tonight and then only water, tea, or coffee until dinner Wednesday night.

Warm-up:

• Active hamstring partner stretches 5x 30 seconds each leg
• Sitting partner stretches  - sit with legs apart have your partner push your back to the ground hold for 30 seconds. 4 x
• Partner shoulder arm stretches. cross and hold 30 secs, cross with other arm on top hold for 30 secs, raise both and hold for 30 secs.
• Active shoulder pole stretches. 4x 30 seconds each arm
• Bench stretches – in full bottom of a back squat position but with your butt touching a bench pinch your shoulders and arch your back as hard as you can for 30 seconds. 4X
• back bridge – hold for 4x 30 seconds.
• roll your entire body on the foam roller
• 3×8 rainbows

De-load – Dead lifts 10×3 – at 30% max do 3 on the minute for 10 minutes. Set the bar down as needed

Burner: Row 2k for time

Our Trip Update
Well, Soupha and Kira finished the tournament… 3rd place!  They only lost a single match the whole weekend.  Unfortunately, they had a match against a strong team, and didn’t bring their … AA game   The team they ultimately lost to, lost in the finals, to a team that Soupha and Kira beat earlier that morning!  So they were definitely in the mix.  3 months after giving birth, I think Soupha did fantastic.  And Kira,  well, she’s a mutant (while I was typing this, she did 8 unbroken hand-stand pushups in the hallway).  So when you see Soupha, give her a high five!