Valitus Strength WOD, November 10, 2021

by | Nov 9, 2021 | Uncategorized

10.27

Back Squat (5 set: 10 reps)
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Deadlift (5 set: 10 reps)
Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Elevated Heel Goblet Squat (4 sets: 10 reps)
*Build to a moderate/heavy weight; stay the same or build across sets.

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.

Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps)
Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

DB Lunge Walkthroughs (3 sets: 10 reps (each side))
Seated Dumbbell Calf Raise (4 sets: 15-20 reps)
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge