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WOD - 2/2

Hi all,

First off, thanks to George for his response to my last post. I’m happy that you guys are checking this stuff out, and hopefully getting some good conditioning out of it. George’s note has also inspired me with some different workout schemes to introduce.

For today, make it hard on yourself. We’ll call it - The Single Limb Workout

Do each pair of two exercises back to back, three times, without rest. Take a breather, then move on to the next pair.

Pair 1

Single Leg Squats

Single Leg Romanian Deadlift

Pair 2

1-arm Pushups

1-arm Pullup or Side-to-Side Pullups, or 1-arm Hangs for time

Pair 3

1-arm Handstands (feet on the wall please) for time

1-arm Wrestler’s Bridge or Side-to-Side Bridge Pushups

Pair 4

Bulgarian Split Squat (basically a static lunge with your rear foot up on a bench)

V-ups

Then do your core exercises for the day…

This entry was posted on November 21, 2007 at 2:35 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.

6 Responses to “WOD - 2/2”

  1. kagoloma says:
    November 21, 2007 at 8:39 pm

    Keep up the great work with your posts. I haven’t had a chance yet to start the workouts but I will. Soon.

    It would be a shame to see it gone.

    As soon as I start I will go back to the beginning and post results.

    Regards to all. Feel free to come visit in brazil!! It’s summer time here now! I’m finally seeing warm weather (it’s been a year of winters for me, I did the opposite of the birds!)
    cheers
    kalimar

  2. jleeger says:
    November 22, 2007 at 4:04 pm

    Thanks! I will continue to post. Feedback is appreciated!

    Josh

  3. george says:
    November 23, 2007 at 12:53 am

    What’s a single leg Romanian deadlift like if its a bodyweight only exercise? Just bend over and touch the ground on one leg?

    Kalimar - what’s winter like down there on the beach? High 70’s and all the ladies switch from their thongs to their winter attire (like a full piece bathing suit?)?

    And this is great work Josh!
    Thanks all,
    Geo

  4. jleeger says:
    November 23, 2007 at 12:33 pm

    Yeah, 1-leg RDL, stand on one leg, with the standing knee slightly bent, bend at the waist only, touch the ground, or reach for it, then come back up.

    Here are several ways to make bodyweight exercises harder:
    Add resistance - weights, or hold a milk-gallon out in front of you, or a stack of books…
    Leverage - increase the angle on pushups, or bodyweight rows, etc.
    Tempo - slow it down…like the tiangan - doing 10 of something slow is significantly different than doing 10 fast.
    Reps - do a lot more reps
    Sets - do a lot more sets
    Intensity - squeeze as hard as you can throughout the entire rep…this is a hard one to get the hang of, but can add a lot of strength in all of your bodyweight exercises.

    The Law of Irradiation says that the muscles adjacent to any tensed muscle will also tense. This idea runs contrary to the standard “bodybuilding” method of focusing only on one muscle group. Anyway, if you tense all of your muscles during a movement, you gain muscular strength in that movement from the structural rigidity of the whole.

    The best exercise to demonstrate this with is a pullup. Try doing a pullup with just your arms. Then tense your whole body before you try to pullup. It happens much easier.

  5. george says:
    November 26, 2007 at 10:47 am

    That’s a great list Josh! I really like hearing about the basics and theory of conditioning. Helps to put the workouts in perspective and give you the basis to understand what you are trying to accomplish.

    I’ve heard of the tensing thing through Pavel Tsatsoline (sp?), is that something that he thought up or something that’s been around a while? What do you think of tensing while stretching… to activate the muscles through the full range of movement, I think it was a Kurz thing, can’t remember?

  6. jleeger says:
    November 26, 2007 at 12:53 pm

    Yeah, that has been around for a long time. You know, the karateka’s who do their forms with all their muscles tensed? Same thing…

    Basically, you’re just using your mind to increase the amount of motor-unit recruitment during the exercise. Normally, the number of muscle motor-units fire in direct proportion to the resistance. Lacking resistance, you have to improvise.

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