Jun 19, 2013

Thursday 06.20.13

Every minute on the minute, for 30 minutes:

Perform 10 seconds of L-sit hold and 10 seconds of handstand hold.

(DU Challenge - Day + 17)  

Coach's Notes. (standard times of 0545, 0630, and 0800)

Two more gymnastic movements today, both of which will demand a lot from your shoulders and your core.  Spend some time warming up the entire shoulder capsule and your core (abdominals, glutes, hip flexors).  If you have to break the 10 sec periods up (i.e. 5 secs and 5 secs), that is fine but earn a total of 10 secs in each position before the minute is up.

L-sit can be done on parallettes, on plates stacked on the ground, in the rings (either above your head (varsity) or at your waist (junior varsity)).  Endeavor to hold the sit with both legs out in front of you and parallel to the deck.  Scaling can include pulling one or both legs in towards your chest or holding them less than parallel to the deck.  But strive for parallel.

For the handstand holds, remember these keys: create external rotation in your shoulders by 'screwing' your hands in to the ground, put your elbow pits forward, legs together, toes pointed, squeeze your butt and keep your belly tight.  Be cognizant of not spending all the time on your hands in an overextended position with your back arched, focus on midline stability.

Training Videos.
  • From CFHQ, a classic video with Roger Harrell on Handstands.
  • And a short demo of an L-sit hold.  Any questions?


Andy said...

Completed, parallettes on L-sits and freestanding on HS holds. Harder than expected, good WOD. Posted a degree of difficulty spectrum of variations on the WB, if that helps those performing later today.

41 DU for Day 17, almost fell off the wagon today. Took about 10 attempts and 200+ DU to get there. Just couldn't string em well.

Noah said...

Did something I don't think I have ever done before and that is walk away from a WOD. Started this one but after 15 minutes I said nuts to this and called it quits. Nice job sticking it out Andy. My L-sits were feeble by that point, my wrists were screaming and I just didn't feel like another 15 mins. Did presses and high box jumps afterwards.

Jake78 said...

Rested today, yesterday was hard!

So TTPs I've gleamed from Westside Barbell's Book of Methods.

Here is roughly what they do for those interested.

They use Prilepin's Chart for their set/rep and volume scheme. If don't know what that is and would like to know, just pipe up.

They use a 3 week cycle that Louie Simmons calls a pendulum because it goes up for 3 weeks, then resets percentage wise.

They have a maximum effort day for upper body and lower body, so it would be Squats/Deadlifts, then Bench Press (they're powerlifters that's all that matters to them). They get a 1RM, in the first week of the wave in the exercise they are doing, then use that to calculate the weights they'll use in accordance to Prilepin's chart for that exercise for the next 3 weeks. They do not redo the 1RM after the first week, but instead train from 65% to 95%.

They also have a dynamic day. If you are following me this implies correctly that they only do main workouts 4 times a week, with upper and lower body each having 2 days trained a piece. So another way to put it is they are squatting twice a week. Dynamic day is all about force production. They use sub-maximal weights from 55-65% but they do the repititions fast - greased lightning fast - to build great force production, power, and General Physical Preparedness (GPP). The sets will have a time limit between them from 30 seconds to a minute.

The rest of their work-outs, both on ME and Dynamic days are specialty movements such as tricept extensions, Glute Ham Raises, the reverse hyper (an invention of Louie Simmons), Ab work, good mornings, and a host of other things that they go to repitition failure for 2 or 3 sets on after the main workout. The specialty work is the stuff they claim accounts for the a significant portion of the gains they make throughout the year, as they are designed to specifically improve the main lifts.

They also use a conjugate system for rotating exercises through the waves. This means they use many different versions of the classical lifts, but rarely the lifts themselves in the waves. They use this in order to combat what Louie calls accomodation, which is simply saying diminishing returns from training the same lifts over and over. Louie says after 3 weeks accomodation will set in and gains will no longer be made.

Louie is also big on Box Squats, bands, and chains. Bands and Chains give what Louie calls accomodating resistance. They will get tougher or easier as they stretch or hit the floor. This allows for amazing acceleration (the concept is the bands and chains are equivalent to putting a weight at the end of a baseball bat, when you take the weight off the bat seems lighter, they strive for that feeling all the time). Box Squats are just harder than actual squats, they force hip strength and rapid acceleration through sticking points in the squat. Add or take away depth and you have a new exercise for the ME day. Add bands or chains to make up the percentages from maximum during dynamic days and you're squats are going to shoot through the roof according to Louie.

That's their method, which if world records and 1000 pound squatters are an indicator of successfulness, they are top of the line. I'm going to experiment a bit with the box squat starting next week, and may try their method after a ensure I have it down straight.

I'm also reading the 5-3-1 method by Wendler, so I'll give you the low-down on that too.

Andy(P) if you'd rather posts like this are in the google group I'll put them there instead.