WOD

January

16th: Dynamic Shoulder Day
Static: Push
Military press (to failure - aka back curve)
Lateral raise
Frontal Raise
Bench press
KB bottom up press
Upright Row (doesn't qualify as push but is a shoulder impingement exercise!)

Counter balance: Pull
Band pull-aparts
Seated back row
Pull up (or inverted row)

Active hang

Lat pull down

Dynamic: Choose two of
Landmine Press bb
Medicine ball alphabet
Backward ball throw
Push press (difference with military press is use of hip drive)
Clean and Jerk

Half Marathon analysis

My Houston half marathon analysis!
Verdict?
Day-after aches?

• Quads, twice (or thrice!) more sore on the left.
• Upper half of calf, twice more sore on the right
• Lower hamstring, twice more sore on the right
• Tibilias anterior, twice more sore on the right
• No knee stiffness - which is great!!)

Athlete-inspired WODs

Came up with these WODs in dedication to Swiss tennis legend Roger Federer, Australian rugby captain Ed Jenkins and German track cyclist Robert Förstemann (Quadzilla)...

note:
*ex var - explosive variation
*VDF - use variations depending on fitness

The Jenkins
This workout focuses on building explosivity and core stability in all is of high importance

Rowing (warm-up) 5/10 minutes

and then 3-4 sets of 10-15 reps each of;
Nordic Hamstring (ex var*) or 'kneeling hamstring curl'
Rotational Landmine (ex var)
Chin-up (ex var)
Shoulder press (ex var)
Pull-up (VDF*)
Push-up (VDF)
Dumbbell bench press
Ab roll-out
Abs leg drop (on bench)
Obliques


The Förstemann
This workout focuses on leg-focused strength AND power.

Cycle (warm-up) 5/10 mins
Seated box jumps
Back squat
Bench row
Bench press
Front squat
Pistol squat (VDF)
Static lunges
Dead lift

The Federer
This 25-min workout fosters stamina, endurance with more focused lateral movement component

Jump rope (warm-up) 1 min x3

60/30 sec jump rope in the beginning, in between, and at the end of the following 60 sec set of;
1. 30 sec forearm plank + 30 sec forward single leg raise
2. 30 sec side elbow/forearm plank + 30 sec hip or leg raise (LEFT)
3. 30 sec side elbow/forearm plank + 30 sec hip or leg raise (RIGHT)
4. Lateral shuffle (do not cross legs)
5. Front-to-back shuffle with jumps on each end
6. Lateral lunges with twist
7. Windshield Wiper workout
8. Quad kneeling tilt (or lean backs)
9.  Lie down, knees bent and straighten legs out (maintain c-curve on back with core! do not break form)
10. Crunches

15-30 second rest in between the jump rope-workout set is permitted.

And you thought your workout was killer?

Marines Initial Strength Test:
1.5 mile run in 15 minutes
44 crunches/sit-ups in 2 minutes
Flexed arm hang for 12 seconds

Marines Physical Fitness Test (starting from 2017) Age 26 - 30:
For max score
3 mile run in 21:00 minutes
110 crunches/sit-ups in 2 minutes
10 pull-ups (or 50 push-ups for 70% of max score)

For 2nd class:
3 mile run in 24:40 minutes
98 crunches/sit-ups in 2 minutes
5 pull-ups (or 50 push-ups but need to compensate for higher crunches and faster run)

For 3rd class:
3 mile run in 26:40 minutes
82-83 crunches
3 pull-ups

Houston PD:
Physical Agility Test (PAT):
1.5 Mile Run, 17:30 minutes or less
300 Meter Sprint, 78 seconds or less
Vertical Jump, 16.5 inches or more
Push-ups, 15 or more
Agility Run, 20 seconds or less