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 𝗰𝗮𝗹𝗰𝘂𝗹𝗮𝘁𝗶𝗻𝗴 your 𝗺𝗮𝗰𝗿𝗼𝘀, setting up 𝘆𝗼𝘂𝗿 𝗱𝗶𝗲𝘁, and designing an 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲? Check out my 𝗲𝗯𝗼𝗼𝗸 by clicking the 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼💪🏼. – 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…we’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. You’ll still hit your triceps but you should notice much less pressure on your elbows and less risk of hitting your head 😂. – If you’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 💪🏼. – #tricepsworkout #triceps #armworkout #armsworkout #bicepworkout #workouttips #workoutroutine #fittips #fitnesstips #tricep

A post shared by BAR PHYSIQUE ❤️ (@barphysique) on Jul 10, 2019 at 6:22am PDT

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 haven’t done them in ages, and although I’d love to get the weight up I’m more focused on technique and minimizing momentum. My posterior chain was definitely on fire after the RDLs and these 🔥🍑 Thankfully tomorrow is a rest day, although I might go for a run 😆 • • • • • • • • • • • • • • #pendlayrows #rows #backworkout #coreworkout #strengthtraining #weightlifting #powerlifting #techniquework #fitchick #girlswithmuscle #fitsporation #fitness #igfitness #gettingstronger #powerbuilding #inkedandfit #fitfam #yyj #yyjfitness

A post shared by Stefanie Choquette (@stefaniechoquette_yyj) on Aug 20, 2019 at 6:35pm PDT

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🔸HOW TO DO PENDLAY ROWS – by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📝 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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕ 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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕ When rowing the weigh up it is crucial to not pull from your lower back but from your upper back. The lower back’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 don’t extend up in the endrange. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕ When you drop the weight down exhale. Lower it until it touches the floor and stop a short time here (“deadstop”). The floor is where each rep ends and begins (which makes this barbell row a real pendlay row). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔈Happy 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

A post shared by Marcus Breit 🇩🇪|🇹🇼 (@breitfit) on Aug 21, 2019 at 9:40pm PDT