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Home arrow Train arrow WOD 6-22-09
WOD 6-22-09 Print E-mail
Monday, 22 June 2009
 

"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome."
--Booker T. Washington-- (1856 - 1915)

APK Warmup

Workout- Skill Work- The Front Lever

For 20:00, work the Front Lever Progression along with any related skills, namely inverted hangs to slow lowering into the lever or one-legged lever position (from beast skills), and "Ice Cream Makers" where you swing into a lever position pause. Towards the end of the time-period some strategically placed Leg Lifts will help finish off any last semblance of low-ab strength you may have left.

Post the progressions used or any questions to comments. Compare to 6-10-09

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1. 06-22-2009 08:22

My APK Warmup is getting more solid; I can do more pullups, but to be honest I can't do more than seven in a row right now. 
 
I tried doing the front lever progression-- I can only curl up my legs and lean back a little, can't get any farther than that right now. Better than the last time we had it. I suppose that if I'm vigilant I'll be able to do a full front lever just prior to entering the casket. :p

2. 06-23-2009 05:54

Remember that the warm-up is meant to be scaled in intensity so that it still represents a warm-up effort. If the workout of the day is such that a lower effort pull-up variation would be more useful (like today, where you're doing levers which are basically heavy isometric pulls) then do jumping or band-assisted pull-ups so that you don't wear yourself out in the warm-up.

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