HOME WOD – Friday 3 April 2020
Briefing Video
Daily Board. Scaling options are in red
WARMUP ~ 5 – 10 MINS
10 good-mornings
30 sec Plank Hold
10 Alt. Single leg deadlifts
10 Alt. Cossack Squats
10 Plank Shoulder taps
2 rounds
(10 min.) Push-up Program Day 6
Unbroken Ladder
Unbroken Push-up
1-2-3-4-5…
Perform 1 set, rest, then repeat with another rep added to the end.
Rest 30 sec – 2 min between sets.
If you fail before 10, go back down the ladder (I.e. 1-2-3-4-5-6-5-4-3-2-1)
WORKOUT PREP & WORKOUT
(10-15 min.) Review Movements
Fully and Partially Loaded
With an empty Barbell/set of dumbbells, go through some progressions for the Hang Cluster and Thruster, then perform a few reps as a group of the Complex;
Front Squat – Press with Squatting stance – Push Press – Full Thruster
Hang Power Clean – Hang Squat Clean – Full Hang Cluster
Then, prep for workout as
3 x 3 reps of Complex
2 x 5 reps of Complex
* Add load each set.
* The second set of 5 should give them a good idea of what they want to start their first set of 9 with.
* Prep as needed for Workout
(20 min.) Perform the workout
Unloaded
(10-15 min.) Review movements and prep for the workout
Tabata Hollow Hold/dead bug– scale to knees bent
20 sec. on/10 sec. Dead bug
Then, perform:
2 x 4-point heel taps
4 x 6-point burpee (pause at each point of burpee)
6 Alt. Cossack Squats
* Prep as needed for the workout
1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster
Scoring
Score total rounds and reps completed unbroken
9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken
Scoring
Score load for all 4 sets
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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