House of Shepherd Kick Off!

Welcome to the month of November folks! Brought to you by the House of Shepherd!

We are super honored and stoked to be programming for the school this month.

Here are our focuses for the month:

• To follow up all this strict pulling strength from the last few month we will be working on muscle ups.  The aim will be on getting you stronger and more comfortable with the transition – Whether you have your own yet or not..
• Pistols! That’s right, one legged squats.  Such a great combination of strength, flexibility and balance.  Getting you into the right positions safely while building depth and strength is the goal.
• HIT IT HARD.  We WILL provide the venue for you to work hard and test your resolve in the WODs.  There is great currency in trying hard at something – It will always show positively somewhere else in your life. Its all about will.  No adaptation with out overload.

A note to consider:  These weeks are not designed for you to hit 5 workouts in a row.  Pick your spots and be certain to warm up and warm down properly.  Your trips to the school should be minimum 90 minutes.  15 minutes of warm up and warm down before/after a class.  That’s the minimum.  If you are going to work out like a pro athlete then you also have to do all the supplementary activities they do.  Probably a good month to get on those massage and physio sessions as well (when is it not a good month for this?).  ESPECIALLY you folk with the employment benefits that don’t use them!

We will send you into festive December fit as $#@%.

Friday’s Workout:

Warm Up:  Wall Angels x 8, Banded elbow prep, 40 wall balls

Tech:  :10 – 30min past the hour

Muscle Ups! 5 sets of 3 reps or 3 sets of 5 reps

• If you are miles away from a muscle up – ball of foot on the ground progression.  Practice the turnover to full extension in the dip.
• Try it with you heels on the ground as well.
• If you have 3 pull ups without a band then you can do the partner assisted muscle ups (really like these).
• If you have your own strict muscle up then get to fricken’ work on a 1/3 – 1/2 – 2/3 … strict Zoe!

Obviously we do not want to list every progression available.  Fiddle with these and ask the coaches on how to proceed. We all have our little tricks to get you up on those rings.

Think about these muscle up sessions the same way you would about doing heavy back squats. This is pure strength work. And speaking of back squats…

Workout:  Sally – Check out this video – It will be your workout today.  :-)

Warm up with some goblet squats.  Practice a perfect hold at the bottom.  Strong and active.

Get your back squat going.  Practice some holds at the bottom.  Work up to a heavy set of 5.

Choose your weight very carefully.  The video is full of CF Games level competitors and nobody finished it at 135/95 lbs.  Go WAY WAY WAY under what you are thinking.  We are going to do this a few times this month so you will have a chance to go heavier later.  Trust us on this one.

Have a bad back – hip – knee?  Try this with a pull up or push up or a mixture of both.

I like this workout for the focus factor as well.  In the midst of the all the work to be done you MUST focus on perfect form AND getting cued by the music.

Warm Down:  Quad/hip/piriformis stretching.  Banded shoulder stretch.

Saturday’s Workout:

As a team of 2 complete the following for time:

100 Wall Balls (20/14 lbs)
100 Pull Ups
100 Calorie Row
100 Dumbell Snatch (70/50 lbs)

Start some teams on the row if there will be more teams than rowers.

Holy Cow this is a long post!

The House of Shepherd