Wednesday, July 17th 2013: 


2 Rounds:
Monster Walk
Side Plank Leg Raises, 10 each
Inch Worms x 5
Bar Taps x 10

Smolov Squat Cycle

High Bar Back Squat 7X5 @ 75%+, rest at least 2 minutes

Notes:If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.  The maximum additional weight should be no more than 30lbs over your first week.


Classic Strength: 

4 rounds with 60 seconds rest between movements of:
5 Split Press – heavier than last week (absolutely no heaving) 
5 Pendlay Row – heavier than last week 



Partner Wod
3 rounds each :
Row 500m
Partner accumulates an AMRAP
        10 alternating Dumbell Snatches 50/30/20
        20 alternating pistols
        30 Double unders

Notes: Your score is your total time and total number of rounds and reps. When your partner finishes the 500m row, your partner will continue the amrap where you ended. If you have trouble performing pistols, try performing a Cossack squat or a Hawaiian squat.  You can also scale the number of double unders or perform parallette jump overs instead. 



3 rounds
30 unbroken hollow rocks
1 min rest

on’t do this!

I am not sure if this is going on as much at MDR but lately at Venice, I am noticing way too many people tear their hands on workouts with pull ups, toes to bar, and muscle ups. Often, there is not a huge number of reps that would make this more understandable. I know it is hot lately and it definitely gets humid at Venice but you MUST take care of your hands. I harp on this so much because I see it as a set back in training as it will be a painful annoyance for at least a week and will be sensitive for awhile after that. This goes along with that long term approach mindset that we talk about with training. It is not worth the few extra reps or slightly faster time to hang onto the bar with failing hands when there is risk of tearing. I know that sometimes tears just happen and it is sudden and unavoidable. But, I think most tears are from people not taking precautions. Most tears happen when sweat and chalk build up and cake on a callus and cause it to pinch on the bar. Chalk is necessary but it can be too much of a good thing. Make sure to dry your hands as best as possible before rechalking and try to find a grip on the bar that puts your callouses flat against the metal. This grip should also be secure enough to not slide too much on the bar but allow flexion at the wrist for a kip or swing. When calluses do start to pinch it is a good idea to drop from the bar and check your hands. You can often push your callus back down a bit and chalk the area to allow for more reps without the threat of tearing. In the event that you do tear, it is far more reasonable to stop the workout or change the movement so that the tear does not become worse. After the workout, tear or not, everyone should wash the chalk off their hands and use some type of balm to moisturize and heal. I use Badger Balm and this has done wonders to protect my hands. Gloves are an option as well but the best grip you will ever have is the bare human hand with just enough chalk and well maintained calluses. People are still going to tear but with proper precautions and technique, it should happen far less than what I have seen lately. 

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