, Valitus Strength WOD, December 21, 2021 | VALITUS

Valitus Strength WOD, December 21, 2021

by | Dec 20, 2021 | Uncategorized

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Strict Pull Ups (5 set: 10 reps)
Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.
Bent Over Barbell Row (4 sets: 10 reps)
*Build to a moderate weight, stay the same or build across sets

*Build to a moderate weight, stay the same or build across sets

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Single Arm Lat Pulldown (4 sets: 10 reps (each side))
*Build to a moderate weight, stay the same across sets

Focus: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional lat pulldown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hand. If you do not have access to a lat pulldown machine, attach a single band to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Seated Single Arm Cable Row (4 sets: 10 reps (each side))
*Build to a moderate weight, stay the same or build across sets

Focus: On a seated cable machine, position body so that legs are extended but not locked out. Attach a single handle and keep torso balanced during the pull. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arm to extension, allow the back/lat to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a single band to a rig. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Standing Alt DB Curl (4 sets: 10 reps (each side))
Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side))
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).