HOME WOD – Friday 17 July 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 for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARMUP ~ 15 MINS
(5-10 min.) Hip/Squat Drills (light/moderate KB)
10 Bootstrap Squats/Stretches (hold each position for a few seconds)
10 Dynamic Pigeon Poses (5 each side)
10 Cossack Squats+ 5-sec. Pause for each rep (5 each side, hold KB)
10 Wall Squats (Slow and controlled. These shouldn’t be TOO hard. Take enough space from the wall so athletes are working hard, but aren’t being roadblocked. No cheating!)
(5 min.) Get Sweaty!
Perform 4-5 rounds of “Bottom-to-Bottom” Air Squat Tabata
Perform Air Squats for 20 sec., then rest in the bottom position for 10 sec. (first round can be passive, then make it an active Hold for the remaining 3 rounds)
WORKOUT PREP & WORKOUT ~ 35 MINS
(20 min.) Prep for Back Squats
10 reps with an empty Barbell – make these slow and controlled
8 reps – add some load and make technique a focus while it is still light
3-4 x 5 reps – continue to add load until they have reached as close to their max as they can go for today
* Their next effort should be their set of 5 reps.
* Some athletes may need a few more sets to get close to their max; this should be enough time for them to get there.
* Prep as needed for the Workout.
(15 min.) Perform the Workout
Perform a set of Back Squats every 4-5 min.
(5 min.) Optional Finisher
Perform BW Back-Squat Test.
WOD
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.
WOD Goal
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!
WARMUP ~ 10 MINS
(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
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
WOD
DB Back Squat
5 Max unbroken sets
WOD GOAL
We have left the rep scheme the same for these athletes today. We thought it would be a good opportunity for them to see where they are in their Back Squat strength journey. If there are some newer athletes that you don’t feel are ready to tackle max loads, switch up the reps to 5-5-5, or have them work as many sets of 5 as it takes for them to either feel comfortable or reach a moderately heavy load.
On the BW Back-Squat Test, the loading should be something with which they can achieve around 20-30 reps.
Today is all about the Back Squat. Think of it as a day to try to max out for 5-3-1 reps, similar to the Power Snatch day last week. This means we are dedicating all of the warm-up and prep portion of the session to preparing the body for the Back Squat. After a few solid days of going overhead, this will be a good day to change course and get those legs under some load.
We have allocated 5-10 min. for the Back Squat Challenge (also known as the BW Back-Squat Test). Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.
Scoring
Score all 3 sets of Back Squats (5-3-1).
Total reps performed at BW.
Scaling
Back Squats: Scale load.
BW Back-Squat Test: If anyone can achieve 30+ reps, scale up to 1.25x BW.
To scale down, there are a few options: 1) 20 reps at ¾ BW or 2) max reps at ¾ BW. To scale further, try ½ BW or ¼ BW.
WOD
Back Squats
5-3-1
* Optional Finisher – Back Squat Challenge (Performed Nov. 2019)
WOD GOAL
Today is all about the Back Squat. Think of it as a day to try to max out for 5-3-1 reps, similar to the Power Snatch day last week. This means we are dedicating all of the warm-up and prep portion of the session to preparing the body for the Back Squat. After a few solid days of going overhead, this will be a good day to change course and get those legs under some load.
We have allocated 5-10 min. for the Back Squat Challenge (also known as the BW Back-Squat Test). Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.
If you choose to have your athletes perform this optional finisher, there should be enough time to pack equipment away, brief the movement, and get straight into it.
Competitor and Rx’d: The goal is to max out all 3 sets. Remember, some days people just don’t have it, or they are fatigued from previous workouts, haven’t eaten well, just PR’ed recently, etc., so emphasize that they should aim to go as heavy as they can for TODAY! Often we see people getting really disappointed when it is a max day and they don’t get a PR. If you sell it to them differently and they do PR, then it is a bonus!
Make sure they use the warm-up appropriately and they work up to their heavy first set of 5. After that, they don’t get another opportunity for more “practice” lifts for their sets of 3 or 1, so they need to make an educated guess as to what they want to try to hit for both of those sets based on how their set of 5 felt. Remember, failing a rep is OK!
Do a quick review on how to spot, or how to dump, depending on the skill/confidence level of your athletes.
Allow enough rest between sets for a full recovery. 4-5 min. should suffice.
Scoring
Score all 3 sets of Back Squats (5-3-1).
Total reps performed at BW.
Scaling
Back Squats: Scale load.
BW Back-Squat Test: If anyone can achieve 30+ reps, scale up to 1.25x BW.
To scale down, there are a few options: 1) 20 reps at ¾ BW or 2) max reps at ¾ BW. To scale further, try ½ BW or ¼ BW.
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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