A. DeadLift: Set-up is everything! Set up the SAME WAY every time. Here’s a little clip from Kelly Starrett worth watching on the set-up. How do I breathe?? Check this video out for our suggestion on where/when to breathe. Warm-up = 10 @ bar, 8 @ 40-50%, 6 @ 50-60%, 4 @ 60-70%, 2 @ 70-75% (if needed). As you can see we feel that it is VERY important to do warm-up sets and really prepare physically by loading slowly to avoid injury.
B. Glute Ham Raises: FANTASTIC way to improve pulling power in the deadlift by strengthening the hamstrings and torso overall. Some of our favorite bloggers/podcasters over at Barbell Shrugged have a great instructional how tohere. These can be done at the end of your workout, or after the strength portion. You definitely want to be warm before you do these and very honest about form and capabilities – no hamstrings getting pulled here!
C. Before performing the metcon warm up each movement with a few reps. Choose a box height that is an average height for most of your work outs. Step ups, jump up and step down are both acceptable. Remember to open the hips at the top of each rep and maintain control over each repetition. If rope climbs are not available or accessible substitute 6 as close to parallel ring rows as possible or 3 strict pull-ups AND 6 knees to elbows, knee ups, or roll-ups.
First round: In an effort to load the body and neurological system for the work-out try this – perform the row at a consistent pace, not all out; do 6 step-ups each leg on the box and perform one of the modifications above for your rope climbs.
Stay consistent throughout all 4 rounds using the transitions between each movement as your break.
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.
This doesn’t mean you need to be a couch potato, unless you need that kind of rest day. This is your day to mobilize, get a message, go to a yoga class, roll on your foam roller, go for a swim, hit the beach, walk the dog, go watch a movie, etc. Stay with low impact, more relaxing movements that don’t raise the heart rate too high or require an exorbitant amount of exertion on your part. Eat well, and SLEEP!
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.
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!
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