, Valitus Strength WOD, December 3, 2021 | VALITUS

Valitus Strength WOD, December 3, 2021

by | Dec 2, 2021 | Uncategorized

11.19

Shoulder Press (5 sets: 7 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: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Strict Handstand Push Ups (10 min EMOM (every minute on the minute): 6 reps)
*Quality reps; do not get sloppy

Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.

Seated Double DB Shoulder Press (3 sets: 10 reps (each side))
From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
GHD Hip Raise (5 sets: 20 reps; unloaded or holding a plate or DB)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Russian Kettlebell Swing (10 sets: 10 reps)
*As heavy as possible while maintaining sound form

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.

DB Walking Lunges (4 sets: 30 yds unbroken)
*Build to a moderate; stay the same or build across sets.

Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges.