HOME WOD – Monday 1 June 2020
We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while.
Briefing video
Daily Board
WARMUP
(10 min.) Warm-up
Low crouched side shuffles: 4 x 10 m
20 Walking lunges
10 Alt. cossack squats
10 Alt. warrior stretches (hold 3-5 sec. Each side)
2-3 rounds
(5 min.) Additional quick mobility
With a pvc/broomstick, perform:
30 sec.-1 min. Each side Front rack stretch
1 min dynamic frog stretch or quad rock.
1 min. Ankle stretch each side
WORKOUT PREP & WORKOUT
(15 min.) Prep for front squats
Review the front squat as needed with a pvc, barbell/dumbbell.
Fully Loaded
5 Front squats
2 sets
3 Front squats
3 sets
* Incrementally add weight across the 5 sets. The last set should be heavy and that should be their starting weight for the first set of 5.
Partially Loaded
With whatever dumbbell set they have, perform 4-6 reps to prep, then have them start their first set. It may take a while with rest to complete the workout.
Unloaded
Review the bulgarian lunge and perform 6 reps each side. If they have load, have them perform an additional set to get comfortable with using that.
* Everyone, prep as needed!
(20-25 min.) Perform front squat sets
* Perform a set every 4 or so minutes.
(10 min.) Prep and perform optional finisher
Fully Loaded
Tabata front squats (45/35 lb.)
Partially Loaded
Tabata Single DB goblet squat
Unloaded
Bottom-to-bottom tabata air squats
* Rest is at the bottom of the squat.
As far as possible in 10-12 minutes
Bulgarian Lunge Ladder
3-6-9-12-15
Optional Finisher
Bottom-to-bottom tabata squats
Scoring
Score all loads of the 6 sets of front squats.
Score tabata front squats as lowest rep count per set. (see above explanation)
Scaling
Scale the movement to an elevated back lunge, or a reverse lunge.
WOD Goal
Most athletes should shoot for the round of 30. While it is an amrap, speed shouldn’t be the first goal. Quality of reps should be. Since it is the only movement, you will start fatiguing around the set of 21, but should still be able to push through for one or two more big sets.
We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while. For the PL athletes, the intention is to rack up some volume at a light-moderate weight. It isn’t for time, so resting between sets will be important to get the most out of the workout. The bulgarian reps are done as reps each side.
NOTE: For the optional finisher; tabata front squat: Score = lowest rep count per set. (if you do 15 one set and 20 another, your score is 15).
DB Front Squat
2-4-6-8-10…..
until they can’t perform any more unbroken sets
Optional Finisher
DB Tabata Front Squat
Scoring
Score all loads of the 6 sets of front squats.
Score tabata front squats as lowest rep count per set. (see above explanation)
Scaling
Scale to single dumbbell if needed.
WOD Goal
You should aim to get over the set of 12 reps. Your goal is to get each set done as quickly as possible, while still moving well. Recover, and go again. Your rest should be as long as you feel recovered to go again, but not too long that you could keep going further than a set of 30+.
We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while. For the PL athletes, the intention is to rack up some volume at a light-moderate weight. It isn’t for time, so resting between sets will be important to get the most out of the workout. The bulgarian reps are done as reps each side.
NOTE: For the optional finisher; tabata front squat: Score = lowest rep count per set. (if you do 15 one set and 20 another, your score is 15).
Front Squat
5-3-3-1-1-1
Optional Finisher
Tabata Front Squat
Scoring
Score all loads of the 6 sets of front squats.
Score tabata front squats as lowest rep count per set. (see above explanation)
Scaling
Scale load as needed
WOD Goal
The goal is to go as heavy as you can across all 6 sets. Top athletes should know your numbers and know what this will look like. Others might know what you have done in the past, or what you are capable of. A good rule of thumb for you is to work as close to failure as possible on all sets. If you fail a set, that is fine, you can always take some load off and work your way back up. If you go too light however, you have missed the intended stimulus.
Heavy Front Squats for the first day of June! For the most part, the way we like to approach a heavy day is by trying to get as much volume done with a heavy load as possible. This means that for a given workout, we like to see ALL the reps prescribed done as heavy as the athlete can go. We get more bang for our buck this way.
Some days we work up to a heavy load for a given rep scheme and then it is ok to slowly add weight for each set. The focus for these days is time under tension (being under some load) and technical practise. While this might help with some strength gains, it isn’t the goal today.
The finisher is optional. This will mean you need to hustle after your lifting sets. We don’t like to take time out from the lifting sets, since that is the main focus for the day, but we get that sometimes it’s fun to get a little sweaty afterwards. Feel free to omit it and spend the extra 10 min. on recovery during the lifts OR on the prep part working up to your starting weight.
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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