HOME WOD – Tuesday 29 September 2020
We are mixing it up today, still challenging you through a squat and overhead, just in a way that you will actually see some potential strength gains.
Briefing video
Daily Board
WARMUP
(10 min.) Get Moving – Sub for 200 m run. With no partner, alternate movements, perform 20 reps of each movement after the runs.
Either on the rower, or assault bike – in partners perform in a ‘I go, you go’ fashion;
Partner 1: Row/bike 15 cals
Partner 2: Every time they perform a calorie, they perform 1 air squat
Switch
Partner 1: Row/bike 15 cals
Partner 2: Every time they perform a calorie, they perform 4 mountain climbers (2 each side)
Switch
1-2 rounds
* Get them moving fast relatively quickly so they can get blood flowing through their legs.
(10 min.) Project Inversion Session #10
Handstand Stability
10 Shoulder shrugs in handstand hold
20 Alt. Hand Releases in Handstand
Rest
3 Rounds
* Scale UP to Free-Standing
* Sale DOWN to Plate Shoulder Shrugs + Plank Shoulder Taps (20 Reps)
WORKOUT PREP & WORKOUT
Everyone
(10-15 min.) Review OH squat and prep for workout
With a PVC/stick, as a group, perform 10 or so reps of each movement;
Shoulder rolls
Behind the neck press
OH squats
Sots press
OH squats with supine grip
Jefferson curl
Then, with an empty barbell/dumbbell, perform 5 or so reps of each;
Behind the neck press
OH squats
Sots press
OH squats
Behind the neck push press/push jerk
* Unloaded: keep performing with a stick.
Fully Loaded
Then, prep for their lifting sets with;
8 reps
7 reps
6 reps
2 x 5 reps
* Add load each set. Their second set of 5 should be just under their first set of 5 load.
* Some of your stronger athletes might need to perform a few more sets before they are close to their starting weight.
Partially Loaded
5 Front squats + 5 overhead squats – right arm
Rest
5 Front squats + 5 overhead squats – left arm
2 sets.
Unloaded
Perform:
4 Negative strict lowers – scale to pike position
4 Kipping hspu – scale to easier pike position
4 Strict hspu – scale to workout modification
4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see videos above)
4 Pistols using their chosen modification
* Prep as needed.
(25 min.) Perform workout
* Perform a set every 4 min.
WARMDOWN
Perform 1-2 minutes of shoulder band stretches (if possible) + 1-2 minutes banded hip distraction.
30 sec. Strict HSPU
30 sec. Handstand Hold
30 sec. Rest
30 sec. Right side Pistols
30 sec. rest
30 sec. Left Pistols
30 sec rest
Scoring
Reps completed
Scaling
Strict hspu: Scale to a pike hspu
Handstand hold: Scale to walking feet up wall, or to a plank hold.
Pistols: Use an appropriate scale from the pistol and variations or pistol progressions videos. Or, perform an elevated back lunge. Whatever you choose, make it challenging.
WOD Goal
We are mixing it up today, still challenging you through a squat and overhead, just in a way that you will actually see some potential strength gains.
The work:rest ratio will allow for good recovery for the first few rounds, but by the 5th round, you will most likely be struggling to perform the same reps as which you started with. That is ok. If you would prefer you broke up each set with 1 minute rest in between, do that. Only do that if you think you won’t be able to perform 3-5 reps each 30 seconds.
To go to failure within each 30 sec. Effort. If you don’t think you can consistently perform between 3-5 reps every 30 sec, scale the movement. Choose 3-5 sets depending on difficulty and fatigue.
5 Sets: Single Arm Dumbbell Overhead Squat
30 sec. Right
30 sec. Rest
30 sec. Left
30 sec. Rest
Scoring
Score all 6 sets of Overhead Squats
Scaling
Overhead squats: If for some reason you are unable to perform overhead squats, you can modify to a single leg squat or bulgarian squat OR if mobility is the reason you can’t perform the movement, stick to light loads and do larger sets, even as frustrating as this may feel for you.
WOD Goal
If you are able to get into an overhead squat position with your dumbbell, then this workout will be a great challenge for you. For those who are limited by mobility and/or strength, modify to a front squat instead. OR, to help strengthen that overhead position, rest with the dumbbell overhead. So, you will squat for 30 sec., ‘rest’ overhead for 30 sec.
* If you want to take a longer rest between sets, you can.
These athletes will also be going close to failure, every 30 sec. The work:rest ratio will allow for good recovery for the first few rounds, but by the 5th round, you will most likely be struggling to perform the same reps as which you started with. That is ok. If you would prefer you broke up each set with 1 minute rest in between, do that. Only do that if you think you won’t be able to perform 3-5 reps each 30 seconds.
Overhead Squat
5-3-3-1-1-1
Scoring
Score all 6 sets of Overhead Squats
Scaling
Overhead squats: If for some reason you are unable to perform overhead squats, you can modify to a single leg squat or bulgarian squat OR if mobility is the reason you can’t perform the movement, stick to light loads and do larger sets, even as frustrating as this may feel for you.
WOD Goal
Today, we want you to go close to failure on each set. That means you will need to add load after each set. Have you working as close to your max loads as possible. Some people won’t know what these are, that is ok, go on feel instead. We would rather people fail a set than under lift. The load increments will be different for everyone, and for some people, even a few kgs per set will be enough to challenge you. The last 3 sets of 1 might all be done at the same load. Again, this will depend on the athlete, but the goal is still for each one of these lifts to feel like a max.
For some people, jerking the load up can be the hardest part. Go through this briefly in the prep part and make sure you are aggressive when you perform it every time, even at the light loads. Because, as it gets heavier, if people barely make the jerk, sometimes, you can see in your face and body language that you just lost confidence about whether you can make the lift or not.
Single Modality, strength day today. For those who attended yesterday, your legs may feel a little lit up from the 150 squats.. That is ok, ensure you are thoroughly prepared before hitting your first set.
We haven’t included a finisher today. We want you to Ideally, spend the majority of the time on lifting, and 5-10 minutes at the end for a little body maintenance if needed.
We have also included Project Inversion today as a way to prep the overhead for the squats.
Perform a set every 4 min. This will give you enough time to recover between sets and keep you all lifting at the same time.
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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