A. Close Grip Bench Press 60/70/80 x 8+
B. Incline Dumbbell Press 3×12 across
C. Work Capacity
10 Ring Rows
10 Ring Dips
25 Double Unders
Brute Yogi Mindful Pre-Wod Find your flow state: First task on bench day, find a spotter. (Yes, yes, it isn’t a max day, but 8+ reps at 80% could crush ya.) Walk around while you drink your caffeinated beverage and chat up your fellow gym folk seeing who might be willing to spot you when the going gets tough. Getting to know your gym bros is part of being in the flow state while you’re there – high five-ing and fist bumping are vital to the GAINZ!
Get down on the floor and on your roller – ROLL OUT – while planning your attack for your lifts. Which bench will you be claiming – is there even one open or will you need to time that perfect moment of when to “work in.” Pay attention to how your chest and arms are feeling while you roll and wiggle yourself all around and everywhere to get the upper back, shoulders and arms warmed up – and don’t forget to visualize how strong you’re gonna feel today.
Breathing is always important to a strong core, so since this is a new concept for most of you brute yogis, refer to our post on box breathing – you can do several rounds of box breathing while you are stretching out and holding some longer stretches or go sit in Virasana (butt on the floor or sit up on something as high as you need to to not feel like your ankles are going to snap) to stretch out your ankles and knees because…why not? We all need it!
One of the secrets to healthy shoulder movement is healthy thoracic rotation (well, ANY really! most of us have very little!) If you’ve been in any yoga class with Lisa or Anne-Marie, you know how much we love this movement – so much bang for your buck!
And finally, grab a band and open up that shoulder capsule in five of its directions – The Five Way
*****all of this should become second nature as you get more practiced****
(in the meantime, you will be a little bit of a hot mess getting your toys organized)
2 sets of 10 Band Pull Aparts
First set with palms down – Second set with palms up
Burpees Strict 5 EMOTM for 5 minutes
NOW GO BENCH
A. Close Grip Bench: Perform 8 reps at 60% and 70%, max reps at 80% if desired. We suggest using a spotter for the 80% at minimum.
C. Ring rows can be performed with bent knees, straight legs and anywhere from an incline, to parallel, to feet on a box. If ring dips are not easily performed strict or with a thin band – switch to strict hand release push-ups. Double-unders can be modified to quick singles, or double-under attempts.
Choose your poison – go for a run (pavement, trail, treadmill), row, bike (stationary or outside)
Brute Yogi Mindful Pre-Wod Prep
Find Your Flow State: Prepare your mind for succeeding in your workout. Pick your music. Hydrate. Sit, visualize your chosen exercise from start to finish while you’re tying your shoes and survey the scene where your conditioning will do down -hopefully you chose outside and you can breathe it all in.
…speaking of the breath…Preparing the diaphragm, lungs and rib cage muscles for the volume needed to work efficiently and be resilient under the stress of hypoxia (a condition in which the body or a region of the body is deprived of adequate oxygen supply and happens during strenuous physical activity) is key to being a well-rounded and efficient athlete.
A favorite exercise for the Brute Yogi is called, “square breathing” or “box breathing” or traditionally in yoga, “kumbaka.” It is called square or box breathing because you can visualize a square with your breath in this way:
Inhale for 4 seconds
Retain the inhale for 4 seconds (hold the breath in)
Exhale for 4 seconds
Suspend the exhale for 4 seconds (hold the breath out)
Do this 4 times and it will balance out your state of mind, increase the strength of your diaphragm, increase lung capacity, and prepare your respirartory system for the Work Capacity ahead of you.
**As you practice more and your lung capacity increases, you can increase the length of the breaths and the holds. One day, you will be able to increase the time to 15 seconds for each section of the square, such that it takes you 1 minute to create the entire box – that would make you a Super Brute Yogi!
Now, let’s prepare the body for your chosen task: This Dynamic Warm-up has a lot of great ideas.
Leg Swings: 10 reps forward, backward and side to side.
Every 90s x 8 rounds
1 High Hang Snatch + 1 Snatch 60% of 1RM Snatch
5 rounds: Rest 1:30 after each round
5 tire flips (heavy)
5 jumps to tire
25 double unders
Brute Yogi Mindful Pre-Wod Prep
Find Your Flow State: Prepare your mind for succeeding in your workout. Sit down and drink your pre-workout while you read over the WOD, write down on a white board what you will be doing and what you need to remember. Take a moment to sit and visualize each movement, look around the gym and figure out what you will need for each movement and where you will need to set up camp. Get down on your roller and see yourself moving efficiently and recognize where there may be trouble for you with today’s tasks. As you pick out your shoes and slip on your knee sleeves, are there any questions regarding equipment, movements, timing, etc? Now that you’ve put yourself in the Brute Yogi state of mind, turn off your phone and pick your music for the day – the music is key to the flow ~
Physical preparation: Start by elevating the heart rate with a jog, a row, airdyne, etc. Then continue to mobilize with a few rounds of the world’s greatest stretch on each side (say 5 reps), some gorilla squats (go for 10)
a slow 10 on each side
(You can also modify this dynamic movement by holding onto the pull-up cage, but follow all of the same alignment cues!)
Front Squat: Squat from the rack at 60%, 70%, and 80% of your one rep max. If while warming up those percentages aren’t attainable today then drop the percentages until it is…do not go above the percentages. Take at least 2:00 off between sets. And as Stella Krupinski says…”sit your ass down” and actually rest during sets.
Mindful Brute Yogi Pre-Wod: (Tips and Modifications)
Axle Clean and Press: Choose a slightly challenging weight that you can do all three clean and jerks unbroken with good form – quality is more important than the weight on the bar – set each rep from the ground. If you do not have access to an axle or fat bar, a traditional barbell will do just fine.
Strict Pull-ups: No kipping allowed! Choose a band that will give you enough resistance to complete all three. Or if you have access to a machine to do lat pull downs, choose a weight that is challenging for you but that you can still complete all three reps. Or go to ring rows as close to parallel as able.
Z-Press: Rest approximately 2 minutes between sets. Choose a weight that you can do all 4 sets unbroken. If you’ve never done these before, start with the bar and continue to add weight each set.
Manmakers: Stay light to maintain form, around 60% of what your proposed max effort would be. Again – form and quality is more important.
Knees to Elbows: If the knees don’t quite make it to the elbows you can modify to knee ups while hanging from the bar. If hanging from the bar is not possible (if it bothers your back for example) hold on to something overhead while laying on the ground, press the lower back in to the floor and then roll up as if you were hanging from the bar. And if these options do not appeal there are always traditional sit-ups – just double the reps.
Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds or 4 minutes. Find a stationary bike if an Airdyne isn’t available, or rower, or treadmill, or hit the pavement for some sprints.
Plan on spending an hour and a half in the gym or separate it in to two sessions with the strength portions first and come back for the work capacity and endurance later.
We’ll say this a lot – A LOT – to the point of being annoying – but warming up is SUPER important while on your journey to becoming a Brute Yogi. While it’s fun to get straight on over to the barbell, metcon, strongman implements or whatever you are going to fill your gym time with that day, it’s wise to set those fun things up for success. If you’re not warm, you’re not moving efficiently, you’re mind isn’t in the game so-to-speak and you’re setting yourself up for injury.
Before getting to the meat and potatoes of your work out, take a few minutes to warm up the specific muscles and prepare the joints in a manner that will prepare you for the day’s movements. Spend a little time on your weaknesses too. We’ll guide you through the warm-ups for the day, but it’s not an absolute – if you need more, do more! Just don’t wear yourself out before hitting the heavy stuff.
Brute Yogi’s YouTube channel is LIVE! Be sure to subscribe for all of the videos presented on the blog. Today we’d like to share one of our favorite warm-up drills before hitting heavy deadlifts, squats or leg intensive metcons.
Thanks to a fellow Brute Yogi, Jenn, for this one!
Full programming starts July 7th! Be sure to follow us to get any updates delivered right to your inbox!