WOD Type: “Strength”

WOD Warm-Up:

30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Recon Ron Pull-Up Program: 6, 5, 5, 4, 3 Reps in under 3 minutes!

WOD Particulars:

Strength: Bench Press @ 10, 8, 5, 4, 3, 2

I started out with 135# for 10 reps, 155# @ 8 reps, 185# @ 5 reps, 205# @ 4 reps, 215# @ 3 reps, 220# @ 2 reps.

Completed 3 sets of GHD @ 10 reps each in between the first three sets of bench press. Talk about an ab burner. The GHD kicks ass!

Today’s WOD was completed in one hour.

Skill Work: Well, today’s workout was enough considering I am still sick and not in full form. Tomorrow should be better… I hope!

Teachable Moment:

WOD Moment…

The superstition, confusion, and fraud surrounding abdominal development are rampant. Much of this distortion, especially among “experts”, comes from completely misunderstanding the vital role of the hip flexors in controlling and motivating athletic movement and specifically missing the complex interrelationship between the hip flexors and the abdominal muscles. The immediate result of this misunderstanding is the belief that hip flexion exercises are avoided or maligned by most trainers. This is where the “crunch” came from. Screw the crunch! Hit the GHD, Hollow Rock and the L-sit! Your abs will rock it into an 8 pack…