Warm Up 

Clean warm up #2

(Variation can be used with MB, DB, barbell, etc)

Deadlift

Deadlift shrug

Front squat

Shrug drop

Full clean

WOD

5 rounds of:

(Members choice or gear/ load must be heavy)

3 hang power cleans

3 squat clean and jerk

6 deadlifts

Video: Banded straight arm pull down/ Standing banded rows/ banded face pulls

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Straight-Arm Pulldown Benefits

• Enhanced mind-muscle connection. The straight-arm pulldown is ideal for lifters who can’t feel their lats working on traditional pulldown exercises. Keeping the arms straight prevents the mid-back and biceps from taking over the movement, so you can focus on the lat muscles you’re trying to work more directly.

• Greater range of motion than standard pulldowns.

• Improved stability on deadlifts. The straight-arm pulldown strengthens the lats in the same way that they’re used when deadlifting—pulling the bar tight to your body (“bending” it around the shins at the bottom of the lift/around the hips at the top). The ability to keep the bar in contact with your body throughout a deadlift creates a stronger, more stable movement and reduces the risk of injury.

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Standing Row With Resistance Band

Band VS Weights

Doing your rows with a resistance band gives you several advantages over doing them with your free weights or a cable machine.

• Don’t leave results on the table! You are leaving results on the table by using either the wrong resistance bands or the wrong workout plan. No worries, we got you covered – take our free workout plan tailored for your goals here and make sure to check out our perfectly tuned set of resistance bands here.

• Follow the natural strength curve of your muscle! The resistance of a band will always increase the more you stretch it and that’s also the natural strength curve of your muscle, having the most power in the full contraction. With a cable machine or on a pull-up bar, you often fatigue in the expanded part of your muscle without fully fatiguing the whole muscle.

• Overload at home! There’s almost no way to build your back muscles at home without additional equipment or a bar. Resistance bands are a great way to use at home

• Flexibility! with bands you can use a grip you want without and additional equipment, depending on what muscle area you want to focus on your standing rows.

There are also more reasons to favor resistance bands over traditional free weights, like reducing the stress on your joints, getting more peak contraction, and many more

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Banded face pull benefits

Better Shoulder Health

As a whole, this movement can be done to prepare for pressing days, overhead workouts, or simply to bulletproof a very vulnerable yet highly critical joint (the shoulder) for all strength, power, and fitness athletes. By improving general shoulder health, movement mechanics, and increased muscular control and strength, we can work towards minimizing injury due to muscle imbalances or poor movement mechanics at the shoulder joint and surrounding areas.

Increased Scapular Stability

Scapular instability can lead to a slew of issues for strength, power, and fines athletes, as we are often asked to hoist large, heavy, and sometimes bone crushing loads overhead. Without proper scapular stability in such movements like jerks, snatches, bench presses, and max effort circus presses, our shoulder joints could be doomed. While banded face pulls are not 100% effective at preventing injury from training and/or competition, they can be done to increase muscular development (see below), increase neurological feedback (see below), and increase shoulder joint function and health. 

Enhanced Neurological Feedback

When we develop better movement patterns as a result of training smaller, more finite motor units, (in congruence with large gross motor patterns), we can work to increase neurological feedback, which helps us receive information and control movement at smaller levels (often involuntarily). This is highly beneficial and often needed for many strength, power, and fitness athletes during intense training and competition as these are the types of muscles and movements that often result in injury when not trained properly and/or neglected.

Upper Shoulder and Back Strength

When all’s said and done, increasing the above attributes will often result in greater shoulder and back health and development. Over time, the ability to train continually injury free and recover from each session will result in more reps performed, more muscle mass created, and a snowball effect of positive performance.

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Warm Up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

12 minute ping pong

4 burpee pull up or 7 band rows + 2 burpees

10 calorie row or 20 mountain climbers

10 dips

According to Web MD 

Muscle ache, burning, rapid breathing, nausea, stomach pain: If you've experienced the unpleasant feeling of lactic acidosis, you likely remember it.

Lactic acidosis caused by intense exercise is usually temporary. It happens when too much acid builds up in your bloodstream.

Symptoms

The symptoms may include a burning feeling in your muscles, cramps, nausea, weakness, and feeling exhausted. It's your body's way to tell you to stop what you're doing

The symptoms happen in the moment. The soreness you sometimes feel in your muscles a day or two after an intense workout isn't from lactic acidosis. It's your muscles recovering from the workout you gave them.

Causes

Intense Exercise. When you exercise, your body uses oxygen to break down glucose for energy. During intense exercise, there may not be enough oxygen available to complete the process, so a substance called lactate is made. Your body can convert this lactate to energy without using oxygen. But this lactate or lactic acid can build up in your bloodstream faster than you can burn it off. The point when lactic acid starts to build up is called the "lactate threshold."

Medical Conditions. Some medical conditions can also bring on lactic acidosis, including:

• Cancer

• Seizures

• Liver failure

• Vitamin B deficiency

• Sepsis (a whole-body inflammation caused by severe infection)

• Shock

Medications. Some drugs, including metformin, a drug used to treat diabetes, and all nucleoside reverse transcriptase inhibitor (NRTI) drugs used to treat HIV/AIDS can cause lactic acidosis. If you are on any of these medications and have any symptoms of lactic acidosis, get medical help immediately.

Preventing Lactic Acidosis

Begin any exercise routine gradually. Pace yourself. Don't go from being a couch potato to trying to run a marathon in a week. Start with an aerobic exercise like running or fast walking. You can build up your pace and distance slowly. Increase the amount of exercise each week so your body builds up a tolerance. This will increase your "lactate threshold," making it less likely you'll get lactic acidosis.

Make sure you drink lots of water. It helps get rid of any excess acid. Eat a balanced diet which includes lots of fruits, vegetables, whole grains, and lean meats. Get plenty of sleep at night and give yourself time to recover between bouts of exercise. How long that is depends on how you feel.

If your lactic acidosis is caused by a disease or medication, talk to your doctor. You may be able to make changes that will help you avoid the problem. And talk to your doctor before starting a new exercise routine.

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