Warm up
2 rounds
- 25 jumping jacks
- 5 T Push-ups
- 10 upward to downward
- 10 arm circles (10 forward/10 backward for each arm)
WoD
Rep scheme: 30-20-10
- Bent over rows (simulating pull-ups)
- V-ups
- Push presses
Exercises
- Barbell curls
Load a barbell up with weight. I saw about 1.5 plates to 2 plates. Grab the barbell in an underhand grip doing a deadlift. Have the barbell rest at your thighs, this is your rest position. From this position, bend your elbows up to "curl" the barbell up with your elbows close to your body. Your final position should have your arm flexed so your palms are facing your shoulders. Then bring it back down to rest position. This counts as 1 rep. - Bent over rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps. - Bench press
Load up a barbell, we ranged from 2 to 3 plates and also grab a step probably about 4-5 stacks up so that your legs are parallel to the floor when you lie down on the step.
Lie down on the step with the barbell across your chest. Grab the bar about shoulder width apart. Push that bar straight up and down. That counts as one rep. - V-ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Push press
You'll need a barbell, weighted as heavily as possible. I usually see between 45lb and 90lb on the barbell.
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. You want the weights "racked" against your chest, with your elbows farther forward than the bar. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding a barbell. As you come up, press the barbell directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
One last cue is to make sure you move the weight directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Finish your rep by bringing the weight back to beginning/racked position.
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