Building Your Bridge
Congratulations to all on the awesome PRs yesterday! 1RM Deadlift day is one of my favorites. Y’all blew it up, and a whole bunch of you have more room to grow for next time. Well done!
We’re doing a new fun exercise today to help strengthen your core/enable you to maintain a stable spine under duress, which will in turn increase your deadlift max.
The bridge is actually a really hard thing to do – if you can do a full bridge from standing to the floor and back, you’ve probably got a rock solid core already. We’re going to be working our way there using some good old-fashioned calisthenics.
Here’s the final goal…
http://www.youtube.com/watch?v=6vYHln7AaJc
Check this for level 1:
Check this for level 2:
…and I’m just going to straight up say that there’s only a damn few of you ready for level 3, so forget about it for now. We’re going to start basic and build from there.
Strength:
AMRAP 12
4 Dead-hang Pull-ups
30 seconds: one hand Plank Hold (legs open) (30 seconds on each hand)
20 Bridge Progression Reps (choose from Level 1 or Level 2 above)
For our WOD you’ve got two options: regular and Rx+.
WOD Regular:
10-9-8-7-6-5-4-3-2-1
Push-ups
Hang Power Snatch (75/55)
WOD Rx+:
5-5-4-4-3-3-2-2-1-1 HSPU
10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (75/55)
(You are only eligible to do this if you have full Range of Motion on your HSPU – no “to an abmat” or “almost there” or scaled HSPUs in any way.)
Very nice last WOD before Italy!
WOD: 10:13 Rx
See you all in a couple weeks 🙂 I should be ready for a WHOLE 30 in September 😉 who’s coming with me?
I’m game for whole 30 in sept. I’m also volunteering kirstie 🙂
WOD 10:24 @ 65#. That got heavy quick. Also snatching makes my tailbone feel funny.
We could even start after labor day for a fun last hurrah! I have the Foodie Crawl 9/10 so I’d say give everyone time to wind their summers down and pig out at the foodie crawl then 9/15 Whole 30 launch?
I’m game for a 09/15 Whole30 cleanse.
I’m in!
Is Level 3 being in an Eric Prydz music video?
I imagine class today will look a lot like 1:30 in this video: http://www.youtube.com/watch?v=c6JxbeY2wRE
Literally just ripped that off youtube friday and put it on my Summah Jam 2013 CD. Sauciest video of all time. ALL TIME.
When did the music in porn become so up-tempo?
You missed it, Brian. I was wearing that outfit.
Banana hammocks for everybody!
Those one-arm planks were the toughest part.
WOD regular: 6:21
you can use your tuba during those “my buddy” runs with an awkward object
i loved today’s workout from start to finish. strict pullups are something i’m looking fwd to improving.
WOD: 10:14 Rx
Dan’s right, those one-armed planks were sneaky little bastards.
Wod: 8:09rx. Handstand push ups lasted for exactly 1.2 rounds and then they disappeared. What, you don’t build shoulder strength by riding a bicycle? Who knew?
welcome back!
WOD: 11:20, strict push-ups, 35lb snatches