HOME WOD – Friday 15 May 2020
We are still loading up your shoulders, with some hip power included, except inverted. We are repeating a workout we used last month. If you performed it, you can check back in and see how you have improved or what you need to change from your previous time.
Briefing video
Daily Board
WARMUP ~ 20 min
(5 min.) Quick warm-up
5-10 reps of each as a group
T-spine rotation with shoulder rolls
6-point burpees
Air squat to up and over the fence
Cat Camel
(5 min.) More Shoulder prep
Lying internal/external shoulder rotations– 30 sec. Each side.
1 min. Split stance T-spine rotation
WORKOUT PREP & WORKOUT ~ 30 min
Everyone
(10-15 min.) Review and Prep for Snatches/HSPU
First, perform 10 reps of each movement of the PVC Complex (use broomstick).
Then with a PVC, perform the Burgener Warm-up + Skill Transfer Drills
Fully and Partially Loaded
Then, with a barbell perform:
2 High hang power snatches + 2 mid thigh power snatches + 2 power snatches
2 sets
Then, add weight and perform:
3 HHPS + 2 MTPS + 1 PS
2-3 sets
* Then, start on their first set of the complex and work up to heavy weight.
* For PL have them work up to their rep scheme using double reps for the above, then add how many they feel is appropriate based on their load available.
Unloaded
Perform the following:
5 x Kick up-down handstand holds – hold each one for about 3 sec. – use half handstands as a scale.
5 Inverted shoulder shrugs – scale to pike hold shoulder shrugs.
5 Pike handstand push-ups
Then, using their version or modified version, perform 1 round to test for any adjustments needed.
(15-20 min.) Perform Complexes
(5-10 min.) Prep and perform finisher
7 Rounds
1 Strict HSPU
2 Kipping HSPU
Max Handstand Hold
Rest
* Repeat from April
Optional Finisher
20 Kick-sits
20 Jumping Lunges
Scoring
The length of their longest handstand hold
Scaling
2 Pike round the worlds (in both directions, so 4 total)
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.
OR
4 wall climbs – as high as possible
Max handstand hold – scale to a pike handstand hold.
WOD Goal
We are still loading up your shoulders, with some hip power included, except inverted. We are repeating a workout we used last month. If you performed it, you can check back in and see how you have improved or what you need to change from your previous time.
3-5 total sets
3-point Power Snatch Complex
4 DB High Hang Power Snatch
4 DB Mid Thigh Power Snatch
4 Power Snatch
* perform 1 round on each arm
Optional Finisher
40 Alt. Db Power Snatch (50/35 lb.)
Scoring
Score weight for complex
Scaling
Scale the reps and rounds as needed.
WOD Goal
The goal here is to get some time under tension using a moderate load. The focus should be on good positioning and
strength endurance. You will also be able to practise positions today in your power snatch, except with slightly less load and more volume. If the rep scheme is too conservative for the load you have, increase the reps. It should be a challenge.
Work up to heavy load
3-point Power Snatch Complex
1 High Hang Power Snatch
1 Mid Thigh Power Snatch
1 Power Snatch
Optional Finisher
30 Power Snatch (95/65 lb.)
Scoring
Score heaviest weight for complex
Scaling
Scale the load as needed.
WOD Goal
The Friday workout brings us a Snatch Complex followed by an optional finisher. The first portion is intended to be roughly 5 sets, not on a timer, and is intended to help you work your positions in the Snatch. The finishing and starting positions differ. By working the hang positions first in the comp it will you to practise speed under the bar. Then, the last power snatch allows you to practice the full meal deal.
The first portion is not timed or on intervals, but aim to perform 1 set of the complex about every 3 minutes once at weight. The complex is intended to be performed unbroken, without putting the bar down.
For the finisher, we want you to continue to utilise the power snatch in a lighter, more dynamic way.
The intention is for you to build in weight. The first set should still be heavy and not a warm-up set. Shoot for around 3-4 weight jumps during the complex. You can repeat a weight if you choose to in order to reinforce positions and good movement. If you know your max weights, shoot for their heaviest set of the complex to be around 80 percent of your power snatch.
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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