Valitus Strength WOD, November 22, 2021

by | Nov 21, 2021 | Uncategorized

11.8

Bench Press (5 sets: 8 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: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Barbell Incline Bench Press (4 sets: 10 reps)
*Build to a moderate weight and stay the same or build across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Alt. DB Bench + Double DB Bench (3 sets: 5 alt. reps (each side) + 5 reps double)
*Build to a moderate weight and stay the same or build across all sets.

Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Alt. DB Incline Bench + Double DB Incline Bench (3 sets: 5 alt. reps (each side) + 5 reps double)
*Build to a moderate weight and stay the same or build across all sets.

Focus: Incline of bench should be around a 45-60 degree incline. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Tricep Dips (4 sets: 10 reps)
Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong "hollow position" if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
Single Arm DB Skull Crusher (4 sets: 10 reps (each side))
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.