If Sunday’s double-workout class taught us anything, it’s that one of the easiest ways to test your grip endurance is to mix DLs and Pull-ups. Of course, one wonders just how much the workout “changed” due to Sara’s suggestion that we include hand stand work in the warm-up…
WOD #1: The Deadlift & Hand Stand Push-up Combo
Warm-up = DL 5x5x3x3; goal was to aim for between 80 and 90% of your 3rep max DL.
WOD = 5x 3 DL + 5x Max reps of HSPUs. This was very similar to yesterdays Main Site WOD. The basic premise was to perform 3 reps of the DL followed by as many HSPUs as you could without coming off the wall. Scaling included HSPU’s with mats (stacked as many high as needed), handstand holds, and knees-on-box HSPUs.
Kudos to Sebastian who really fought to pay attention to his form with the DL on Sunday. This can be a hard decision, as it often causes us to focus on the one thing that we don’t like (a fault or short-coming) at the expense of something we do like (moving lots of weight really fast). Our brains are emotion-dominant machines, and it takes work to put-aside the fun in order to work on the not-so-fun, but this will pay huge dividends in the long run.
WOD #2: The Pull-Up & Burpee Combo
WOD = Max reps of Pull-ups followed immediately by 21 burpees with between 90 to 120 seconds of rest in between rounds. I dare say that grip was a bit of a factor for the pull-ups, with well-worn shoulders running a close second.