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WOD
For Load:
EMOTM – 22 Minutes
Minute 1: 3 Deadlifts
Minute 2: 6 Weighted pull ups (moderate)
– Increase load across, or stay at a heavy set of 3 that you can complete unbroken
STIMULUS
Duration: Long (22 minutes)
Volume: Moderate (99 reps)
Load: Heavy
White Board Chat:
Pulling strength is the name of the game today! We will work on our lower body pulling strength with the deadlift and our upper body pulling strength in the pull up. We can perform the deadlifts with dumbbells/kettlebells if that is what we are working with and increase the reps to 10/round with a 1 second descent. The loading for the deadlifts with a bar should be something relatively heavy given our capacity, but not maximal. We should be able to touch and go the reps for the balance of the workout. The weighted pull ups will be strict today and in order to perform them, we need to have the capacity to consistently perform over 10 strict pull ups in a row. We can hold a dumbbell between our feet, use a weight vest, or belt with a chain. If we don’t have a pull up bar, we can perform renegade rows, 6/arm and work on keeping our torso from twisting to either side. We can either increase the load for both or one movement as we go, or build to a heavy weight and keep it the same across. Shooter’s choice based off how we are feeling today! The challenge is to go double-overhand with your deadlift grip today as it will increase our grip strength and carry over to other movements like pull ups, toes to bar, snatching, cleans, etc since the grip is the same. Also, no belts today. If we need a belt because our back hurts, that means that the load we are lifting is too heavy for us, today, and we need to dial down the weight anyways. Over time, wearing a belt will inhibit our ability to properly engage our abs and back muscles – which means we will have less awareness in performing movements outside the gym which could lead to injury if we do not have the strength and awareness needed to accomplish a task. So let’s work on moving better today!!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
EMOTM: 22 Minutes
Minute 1: 20 Supermans
Minute 2: 10 Hand-release push ups
VOLUME
EMOTM – 14 Minutes
Minute 1: 3 Deadlifts
Minute 2: 6 Pull ups/ring rows
MOVEMENTS
- Deadlift
- If we have an injury or limitation that prevents us from pulling from the ground, but we can squat with a pain-free range of motion, perform back squats only going as heavy as pain-free range of motion allows
- If we have an injury or limitation that prevents us from deadlifting and back squatting, perform good mornings anyway we can move with pain free range of motion
- Weighted strict pull ups
- If we have strict pull ups but are working on increasing our capacity on them, perform 3 perfect reps each time, even if it’s one at a time
- If we are working towards our first strict pull up, use the lightest band that will allow us to complete the full range of motion and decrease the reps down to 3 if needed
- If we have an injury or limitation that prevents us from going overhead, or we want to change things up from banded pull ups, perform ring rows with our palms facing down
- If we have an injury or limitation that prevents us from using one of our arms, perform bent over rows with either a dumbbell or kettlebell