HOME WOD – Friday 7 August 2020
This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force you to rest less than what you ideally would like.
Briefing video
Daily Board
WARMUP
(5-10 min.) Warm-up
Run, skip, row, play with the kids:-) GO RUN OUTSIDE!! YOU CAN!!
(10 min.) Squat Better Project Session #3
1 min. Continuous ‘Pole’ Squat – These should be easy, but they should have perfect form.
1 min. Each side Couch or Wall/Hip Flexor Stretch
1 min. Quad Rocks
1 min. Bootstrap Stretch– for quality
2 rounds
* Today is about easing into some hip movement and feeling good. Nothing should feel hard or uncomfortable. Maybe a little tight, but loosen up towards the end of the two rounds.
Warm Up continued…
5 x Push-ups
10 x Sit-ups
10 x Air squats
3-5 rounds till nice an warm in the shoulders!
WORKOUT PREP & WORKOUT
(15-20 min.) Prep for the workout
Fully Loaded
Review the movements with an empty barbell as needed, using:
Front squat – press – push press – thruster – back squat
Then, work up to a heavy complex for the following:
3 Shoulder to overhead + 2 thruster + 1 back squat
* Take 4-6 sets to get there. It shouldn’t be a max out set, but something that is heavy enough to feel challenging.
Then, bring the load back to workout weight and perform a few reps of each movement.
Partially Loaded
Review the movements with a single DB as needed, using:
Front squat – press – push press – thruster – front squat
Then, work on the following complex using a single DB on one side at a time.
3 PP + 2 Thruster + 1 front squat (one round on right and one round on left = one set)
Perform 4-6 rounds.
Then, using both dumbbells, perform a few reps of each movement.
Unloaded
Review each movement as needed:
Pike push-up – air squat + burpee + step-up
Rest as needed, then, figure out your workout modifications if any.
* Prep as needed for the workout.
(15 min.) Perform the workout
AMRAP 15 min
10 Pike HSPU
10 Air Squat + Burpee
10 Stationary Step-ups (5 each side)
Scoring
As many reps as possible in 15 minutes.
Scaling
Pike push-up: Scale angle of the torso. Then, scale to a regular push-up, modified as needed.
Air squat + burpee: Scale to air squat + kick-back.
Step-ups: Scale height as needed. Then, modify to lateral step up and over an object.
WOD Goal
This workout has a large strength endurance portion to it, which is not too dissimilar from its origin workout. We want you to perform the HSPU as pike today. If these are ‘too easy’ for you, simply have yourself switch up the angle of your torso to the ground. You can even elevate your feet if you like.
Also, you performed 90 air squats yesterday. Today, you have roughly 50+ more. Volume wise, it’s fine. If you who want to mix it up, you can simply omit the squat part and only perform the burpee portion.
* We have our third session for our squat better project. Nothing too crazy, just some additional time down there working some mobility.
The pike push-ups will most likely be the bottleneck here, and performing 10 unbroken each round will become a challenge. That is ok, as long as you push through the other two movements and get those done unbroken you should still be able to get around 7+ rounds.
AMRAP 15 min
5 DB Shoulder to Overhead
5 DB Thruster
5 DB Front Squat
(50/35 lb.)
Scoring
As many reps as possible in 15 minutes.
Scaling
DB movements: First, scale to single arm. Perform one round of everything in one arm, then switch for the next round and so on. Then, scale further to using one DB in both arms holding each side of the DB.
WOD Goal
This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!
A good goal would be 10+ rounds.
The loading is almost identical to the FL track today, except the dumbbells add that instability component, making you seem a little heavier. Regardless, we have kept the same volume per round and switched the back squat to a front squat for ease of switching between the movements.
* Use whatever set of dumbbells you have. If you are lighter in relation to the athletes strength, increase the reps, and vice versa.
AMRAP 15 min.
5 Shoulder to Overhead
5 Thruster
5 Back Squat
(95/65 lb.)
Scoring
As many reps as possible in 15 minutes.
Scaling
BB movements: Scale the load as needed.
WOD Goal
This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!
A good goal would be 10+ rounds.
We have a barbell complex in store for today that combines pressing and squatting. Two presses into two squats. We love this combination. This is going to be a shoulder, midline and hip buster for sure, so managing your fatigue and breathing across the 15 minutes will be key.
The loading is set to light. All 15 reps should be able to be done unbroken for the whole 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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