HOME WOD – Thursday 9 April 2020
Today we have a two part workout. The first is about getting some load/volume (partially loaded) on their body and the second part is about getting sweaty and further fatiguing/working those legs in both unilateral and regular squatting.
WOD Goal
Fully Loaded: Go as heavy as possible with the Lunges while maintaining a good position. Focus on looking good rather than it being about how much weight you can lift. Most likely, you will fail before this becomes an issue.
Partially Loaded: Resting between rounds is going to be important for part 1. There will be a point where the loading is too heavy and no amount of resting will allow you to complete the set. That’s good! You succeeded! Ideally, no one should be able to go past 16 or 18 reps. Of course, this is dependent on your dumbbell loads, but if you get there, you would have performed 56 reps prior already!
Fully and Partially Loaded: For Part 2, use the percentages as a rough guideline (FL). If you went as heavy as you could on part 1 then the load for part 2 should be something you are able to do all 6 lunges and 4 squats unbroken with each round. You should aim for 3-4 rounds per 2 min. AMRAP. Some of you will be able to do more. Being consistent across the 3 rounds is also a good goal to have. You shouldn’t be more than 1-2 rounds off each round.
Unloaded: For part 1, find a progression that you can perform at least to the set of 12 reps. Remember, it is total reps, not 12 on each leg for example. Ensure you have enough rest before attempting your next set.
For part 2, shoot for 3-2 rounds each 2 minutes as well.
Briefing video
Daily Board. Scaling options are in red.
WARMUP ~ 10 MINS
2-3 rounds
10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches
WORKOUT PREP & WORKOUT
(15 min.) Prep for lunges/pistols
Fully and Partially loaded
With no load, perform 10 alt. Reverse lunges.
Then, with an empty barbell/one dumbbell, perform 10 alt. Reverse lunges.
Then, perform one more set of warm-up with a heavier load and get started on working up to their heaviest 6 or most unbroken reps.
Unloaded
Perform:
4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see videos below)
4 Pistols using their chosen modification
(15 min.) Perform part 1
(15 min.) Prep and perform part 2
* Get their loads/step-up height sorted and if needed perform a few reps to get ready and then go!
Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
Single-leg Squat (Pistol)
Part 2:
3 Rounds
AMRAP 2 minutes, rest 1 minute
6 Alt. Step-ups
4 Alt. Pistols
Scoring
Part 1: Record total reps completed unbroken. For example, if they complete the round of 10 unbroken, then their score would be 10.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
DB Front Rack Alt. Backwards Step Lunge (50/35 lb.)
Part 2:
3 Rounds
AMRAP 2 min.
rest 1 min.
6 DB Front Rack Backwards Step Lunge (50/35 lb.)
4 DB Front Squat
Scoring
Part 1: Record total reps completed unbroken. For example, if they complete the round of 10 unbroken, then their score would be 10.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
Part 1:
Front Rack Alt. Backwards Step Lunge
Find your heaviest 6 rep (3 each side)
Part 2:
3 Rounds
AMRAP 2 min.
rest 1 min.
6 Front Alt. Rack Backwards Step Lunge (@50% of Part 1)
4 Front Squat
Scoring
Part 1: Record heaviest set of 6 Lunges (3 each side)
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
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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