HOME WOD – Tuesday 1 September 2020
Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.
Briefing video
Daily Board
WARMUP
(10 min.) Warm-up in pairs or as an individual. – use plate/db or random object
1 min. Of row or fast feet
10 Plate/Db segmented push-ups(left hand on plate, right hand on ground, push up, walk hands to the other side with right hand on plate left on ground, push up, 5 reps each side)
10 Burpees
1 min. Of row or fast feet
50 m Waiter’s walk w. Plate/DB (Right)
50m Waiter’s walk w. Plate/DB (Left)
10 Plate/db halos
1 min. Of row or fast feet
10 Plate/DB/db strict presses (plate starts at your chest, then straight up overhead horizontal to the ground)
10 Shoulder shrugs
WORKOUT PREP & WORKOUT
(10 min.) Split Jerk Review – everyone
PVC or broomstick:
Flagpole Stretch (20-30 sec, alt top hand)
5 Strict Press
5 Push Press
5 Push Jerk
Split Jerk Footwork:
Start in power position (under hips), step lead foot forward and out, step back foot backwards and out (stance should be shoulder width).
Perform the same drill but now split the feet FAST rather than stepping out.
Perform the same drill but now add a DIP and DRIVE and JUMP out to split stance.
Perform the same drill but add ARMS – hands by shoulders in dip, jump then punch.
Grab PVC and perform a few reps with PVC.
Empty Barbell:
5 Strict Press
5 Push Press
5 Behind the Neck Push Press
5 Behind the Neck Split Jerk (emphasize vertical bar path here)
5-10 Split Jerk
Fully Loaded
(30 min.) Prep and Lifting Work Sets
Spend some time here working up to their starting weight with sets of 5-5-3-3-1-1.
To keep everyone together, have them perform a set every 4 min.
Partially Loaded
(20-25 min.) Prep and perform workout
8-7-6-5-4
DB Split Jerk – start with one DB if two is too heavy.
* Rest between sets as needed.
Then, perform workout.
Unloaded
(20-25 min.) Prep and perform workout
5 x Handstand Holds (5 sec.)
5 x Pike push-up – or negative lowers
5 x Strict HSPU – or use mod here.
* Rest between sets as needed
Then, perform workout.
7 Rounds
Strict Handstand Push-up
30 sec. On/30 sec. Off
Scoring
Total reps across the 7 sets.
Optional Finisher
AMRAP 6 min.
10 Object toe-taps
2 Burpee
20 Object toe-taps
3 Burpee
Add 10 toe-taps and 1 burpee each round.
Scaling
Scale to something that still allows a strict movement. No kipping today. An elevated object under the feet, or a pike push-up. Another option is to alternate between a handstand hold and a HSPU variation.
WOD Goal
Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.
* We have an optional finisher. We only recommend those who didn’t perform Murph yesterday do this. Everyone else should take this time for some mobility, or additional rest between sets.
You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.
7 Rounds
DB Split Jerk
30 sec. On/30 sec. Off
Scoring
Total reps across the 7 sets.
Optional Finisher
AMRAP 6 min.
10 Single-unders
2 Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.
Scaling
Drop down to one dumbbell and switch arms each round.
WOD Goal
You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.
The ideal loading for this, is as heavy as you can go, while still being able to hold the dumbbells for the full 30 seconds each set. If you only have one set of dumbbells to choose from, then you simply perform more reps and the workout shifts a little to being more metabolic. Increase the sets to 10 if needed.
This movement will feel new and awkward to a lot of people. This is a great day to focus on mechanics.
Split Jerk
1-1-1-1-1-1-1
Scoring
Score load for all 7 sets
Optional Finisher
AMRAP 6 min.
10 Single-unders
2 Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.
Scaling
Scale load as needed.
WOD Goal
After yesterday, today we are focusing on a single modality Olympic lift that combines technique and strength.
The goal is to truly push yourselves to hit heavy numbers for each set. If you performed Murph yesterday, the intention is still the same, you just may not be near your PR’s. If people are struggling to find the intensity, increase the sets to grease the groove a little more.
Reinforce technique of the movement for today as many athletes are much more familiar with the push jerk than the split jerk.
Although the jerk is a shoulder to overhead movement, reinforce to you that this is truly a leg-dominant upper body movement, as the lower body is jumping the bar off of your body and then you are sitting down under the bar to stand it up. Reinforce core to extremity in your brief and make it so athletes realize that the jerk is as much a leg movement as the clean would be – it’s a sequence of jumping and sitting in both movements.
Footwork is hard for the split jerk in comparison to the push jerk. Make sure you are receiving in an appropriate width (shoulders) and that your knees are safe when you make contact with the floor, as often the back toe tends to point outwards, proving to be strain on the medial side of the knee. Both toes should be facing forward. Weight of the front foot should be in the mid foot and weight of the back foot should be in the ball of your foot. Overall body weight is centered.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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