Tag: plank push ups

Mats, you mean sissy pads!

Mats, you mean sissy pads!

Gio

Well, today you’ll need those sissy pads to help you on a couple of movements to save your elbows. Why? Moving from low to high planks hurt on cement. So, that’s why you’ll need the pads/mats.

After a Memorial WOD on Tuesday this is a little recovery movement day so that you can get through the rest of the week with us.

Hip mobility is critical for your whole system health. You need to get the system entirely ready to go for healthy movement patterns to proceed. No link too weak to get stronger so we need balance, and mobility.

Today we find ourselves at Roos Recreational Field, Forest Park, IL

Bring yoga mats – steps

• 10 x cossacks (bw)

• 50 x mtn climbers

• 10 x cossacks (mb)

• 50 x flutter kicks

• 10 x alt lunges

• 20 x low to high planks

• 10 x alt lunges

• 50 x flutter kicks

• 10 x cossacks (mb)

• 50 x mtn climbers

• 10 x cossacks (bw)

Glossy

Glossy

Gio

This morning was just great! Just great! Started with mobility, on your own of course and a little banter between Weber and ‘Nene. Funny mornings begin with, ‘hey you’ I thought you’d sleep in again and show up three hours from now’!

Oh, man she holds nothing back. He holds nothing back either with a sly remark and they’re both laughing it up. This is how we meet and greet daily.

This group of doers are getting after it daily. Today just happens to be an added suck factor of ruck runs to the mix. Oh, the looks on their faces when I described the plank ruck drag for 50ft. That was good. 💀💩

We ran intervals of 200m runs between sets of exercises.

  • Set one -Burpees, squats – 20 each.
  • Set two – plank push ups, Ruck push press – 30 each
  • Set three – leg levers – 40
  • Plank ruck drag – 50 feet
  • Run the last 200m

All of this mayhem was performed with the ruck on your back if you were not doing the pp, leg lever, or drag with it.

Sweaty! I mean we all had the high sheen Gloss while working out and that faucet did not let up for quite sometime after. Sweat pouring down into the eyes, nose, mouth. Basically it was pouring.

Hypoxic runs. A run with a load on your back is challenging if you let the ruck bounce on your shoulders too much. Wear a good ruck, or invest in one. Well worth your money and time. It pays for itself. Truly, it does.

We’ll be loading the rucks up with heavier loads for tomorrow. Expecting a slower cadence with a higher level of suck. Weeee!!

Oh, dear Lord!

Hope to see you soon!