HOME WOD – Friday 10 April 2020
Today is going to be a little more challenging on their lungs and shoulder strength. Start with the jumping jacks to kick the workout off. For the burpees, choose a target that is at least two hands above your reach to ensure you leave the ground each rep. We have prescribed 4-5 rounds. For most people, 5 should be the time frame we are aiming for!
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(5 min.) Dynamic Mobility – on the spot if they need to
Regular Bear Crawls
Sumo Squat + Air Squat
Mountain climbers
Bird Peckers
Inchworms
Jumping jacks – full ROM
(10 min.) Push-up Program Day 9 – Optional
Interval Bonanza
Part 1) Tabata Push-up
Part 2) Inverse Tabata Plank Get-up Get-downs
Brief:
Tabata is 20 sec on, 10 sec off.
Inverse Tabata is 10 sec on, 20 sec off.
WORKOUT PREP & WORKOUT
Fully and partially Loaded
Briefly review the power clean and jerk with an empty barbell/set of dumbbells.
Then, have your FL athletes work up to a heavy set of 4 using 5-6 sets.
* Between sets, have them perform 2 strict pull-ups – or negatives, then their workout modification.
For you PL athletes, have them perform this complex:
2 Deadlift + 2 power clean + 2 push jerk
3-4 sets.
* In between sets, have them perform 4 reps of plank db rows each side.
Unloaded
Find a max set Plank Hold – use 2 attempts. If they think they can hold longer than 3 minutes, add some load to their back. Pillows, children, sack of potatoes.
3 sets
20 sec. Burpee to target jumps
10 sec. Plank shoulder taps
10 sec. Rest
* Prep as needed for the workout
(10 min.) Perform the workout
4-5 Rounds
8 Burpee jump to target
16 Plank Shoulder Taps
* Every 2 min. perform 20 Jumping jacks
Scoring
Time to complete the workout.
4 Rounds
8 DB Power Clean and Jerk
16 Plank Rows (8 each side)
* Every 2 min. perform 60 Double-unders
Scoring
Time to complete the workout.
4 Rounds
4 Power Clean and Jerk (heavy)
8 Strict Pull-up
* Every 2 min. perform 60 Double-unders
Scoring
Time to complete the workout.
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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