11.14.2019 WOD

13
Nov

11.14.2019 WOD

A. Mobility

B. Volume
EMOTM for 8 min
Even min:10 Skull Crushers (blank bar)
Odd min: 10 Bicep Curls (blank bar)

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#skullcrushers can be challenging Would you #agree ? #Repost @apfau Are you struggling with ๐—ฐ๐—ฎ๐—น๐—ฐ๐˜‚๐—น๐—ฎ๐˜๐—ถ๐—ป๐—ด your ๐—บ๐—ฎ๐—ฐ๐—ฟ๐—ผ๐˜€, setting up ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฑ๐—ถ๐—ฒ๐˜, and designing an ๐—ฒ๐—ณ๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ ๐—ฟ๐—ผ๐˜‚๐˜๐—ถ๐—ป๐—ฒ? Check out my ๐—ฒ๐—ฏ๐—ผ๐—ผ๐—ธ by clicking the ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ๐Ÿ’ช๐Ÿผ. – Skull crushers are one of the best tricep exercises but a lot of people get elbow pain when they actually bring the bar to their forehead (head pain too if you go too far down…you can admit it…weโ€™ve all hit our heads on the bar before hence the name skull crushers). A simple tweak that helps relieve some of that elbow pain is bringing the bar slightly behind your head instead. Youโ€™ll still hit your triceps but you should notice much less pressure on your elbows and less risk of hitting your head ๐Ÿ˜‚. – If youโ€™re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching ๐Ÿ’ช๐Ÿผ. – #tricepsworkout #triceps #armworkout #armsworkout #bicepworkout #workouttips #workoutroutine #fittips #fitnesstips #tricep

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C. WOD
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35)
Muscle-ups (Rx lite: Rings rows)
Pendlay Row (95/65)
30 Double-unders after each set

Not for time…just finish within 25 min

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Pendlay rows, one of my absolute favourite back exercises! I havenโ€™t done them in ages, and although Iโ€™d love to get the weight up Iโ€™m more focused on technique and minimizing momentum. My posterior chain was definitely on fire after the RDLs and these ๐Ÿ”ฅ๐Ÿ‘ Thankfully tomorrow is a rest day, although I might go for a run ๐Ÿ˜† โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข #pendlayrows #rows #backworkout #coreworkout #strengthtraining #weightlifting #powerlifting #techniquework #fitchick #girlswithmuscle #fitsporation #fitness #igfitness #gettingstronger #powerbuilding #inkedandfit #fitfam #yyj #yyjfitness

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๐Ÿ”ธHOW TO DO PENDLAY ROWS – by @breitfit๐Ÿ”ธโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐Ÿ“ Pendlay rows are a great exercise because besides its focus on upper back development you get more bang for your back here as the posterior chain also gets worked. Before we dig into the tutorial one word of caution though: Not everyone initially possesses the required mobility to execute the pendlay row safely! If you cannot maintain a neutral spine when grabbing that bar on the floor you are better off working with other lifts (e.g. bent-over rows from the rack or plates) while improving your mobility and movement control before getting into pendlays. โ €โ €โ €โ €โ €โ €โ €โ €โ € โž• During the setup for the pendlays it is crucial to maintain a neutral back and engaged core. Make sure to look down and not overextending your neck. Before you initiate the pull your shoulders are protracted and retract and depress as you start rowing. This is also the point where you should inhale. Hold and brace while you row the barbell up towards your breastbone or the upper abs. โ €โ €โ €โ €โ €โ €โ €โ €โ € โž• When rowing the weigh up it is crucial to not pull from your lower back but from your upper back. The lower backโ€™s job here is stabilization, nothing more. Also make sure to keep that close to parallel to the floor torso alignment during the row and donโ€™t extend up in the endrange. โ €โ €โ €โ €โ €โ €โ €โ €โ € โž• When you drop the weight down exhale. Lower it until it touches the floor and stop a short time here (โ€œdeadstopโ€). The floor is where each rep ends and begins (which makes this barbell row a real pendlay row). โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐Ÿ”ˆHappy rowing! Tag a friend who should see this! . . . . . . . . . . . . . #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #lats #buildingmuscle #musclemass #strengthtraining #strength #muscles #functionalfitness #mobilitywod #liftingweights #fitnessaddicted #strongbody #pullday #fitnessinspiration #backday #backtraining #backdayworkout #upperbodyworkout #weighttraining #upperbody #barbellrows #pendlayrows #gymtips #fitnesstip #fitnesstips #gymtips #rowing

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