HOME WOD – Tuesday 11 August 2020
We are still focusing on the posterior chain in a unilateral position, but we have decided to perform hip extensions instead of more squatting for some variety. Same goes about the high rep count.
Briefing video
Daily Board
WARMUP
(5 min.) Warm-up
Perform 5-10 reps each of floor sequence as a group.
Scaling
- Swop Superman with Kneeling Swimming or Push Backs
- Swop Breakdance with Shoulder taps
(10 min.) Project Squat Better Session #5
20 sec. Squat hold/10 sec. Rest
4 rounds
20 sec. Jiu-Jitsu drill/10 sec. Rest
4 Rounds
20 sec. Air squat/10 sec. Hold in bottom of squat
4 Rounds
* For some athletes, start with an opposite tabata, where you hold for 10 sec/rest 20 sec.
* The drill is done for quality, not reps.
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for Workout
Fully Loaded
With an empty Barbell perform 5 x reps on each leg. You can start out with them not being alternating so you can find your balance. (It is easier to just do one leg at a time). Make sure you keep your torso as upright as possible.
Then perform:
12 Reps (6 each side)
1 round
8 Reps (4 each side)
2 Rounds
* Perform these alternating legs
* Increase the load a little each round (some people may not need to)
* The last set should be at or around your starting weight for the first set.
Partially Loaded
Using one dumbbell on your back, perform 10 reps on each leg.
Then, perform 5 reps each side with both dumbbells before starting your working sets.
Unloaded
Perform 10-15 reps of regular hip extension (both feet on ground)
Then, perform 5-10 reps each side of single leg hip extension before starting your working sets.
* Prep as needed for the workout.
(15-20 min.) Perform Workout
(5 min.) Prep and Perform the finisher
With a jump rope/or jumping object, quickly perform:
20 singles
5 singles + 1 double under x 5
20 double unders
Or simply 20 jump-overs to prep
Then, perform the Tabata set.
3-5 Rounds
Min 1: 20 Single-leg Hip Extension (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest
Optional Finisher
Tabata lateral jump-overs
Scoring
Record load and reps for all rounds.
Scaling
Scale to double leg hip extensions instead.
Reduce reps
Increase rest time
WOD Goal
We are still focusing on the posterior chain in a unilateral position, but we have decided to perform hip extensions instead of more squatting for some variety. Same goes about the high rep count. If 20 on each leg is manageable but you can’t recover, rest more. If the volume is too high, then reduce the reps. If possible, add load to your waist.
We have added a tabata double under to finish off the day. It is optional, but we have allowed some time in the timeline to perform it. No need to prep too much for it, just get your eye in with your rope and get started!
The total work is 8 x 20 sec effort/10 sec rest. For the unloaded version of this, find something you can jump back and forth laterally relatively easily for 20 seconds at a time.
Session #5 of Project Squat Better today focuses on working the bottom position and opening up the hips in a tabata format.
Perform each rep/set as well as possible. This isn’t for speed, it is for quality. Shortening the reps when you get fatigued should be avoided. These are much harder than they look!
3-5 Rounds
Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest
Optional Finisher
Tabata Double-unders
Scoring
Record load and reps for all rounds.
Scaling
Scale to one dumbbell if needed – put it on the back holding it with hands on either side.
* If you don’t have something safe to step onto, turn these into reverse lunges.
WOD Goal
Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps. For the PL athletes, hold the dumbbells as high on your shoulders as possible.
* For the PL athletes, 20 reps within a minute is really aggressive. We are going for volume at a moderate load here. If you need to adjust anything, have it be the rest period first. Take double the rest if it means you can maintain the 40 rep within 2 minute goal. The intention is also a stationary step-up, meaning you keep one leg on the box/object and step up continuously with it.
You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.
The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.
For everyone, use a 20 inch box, or something similar to that height.
Since most people will be using the same dumbbell load across all the sets, your goal is to perform each set as consistent across the board. This means, the speed and mechanics should be the same for however many sets you choose. If you have a lighter load, you may be able to perform all 5 sets. Folks with heavier dumbbells might only be able to perform 3.
Barbell Weighted Step-up
6 – 6 – 6
* Each side
Optional Finisher
Tabata Double-unders
Scoring
Record load for all three sets of 6.
Scaling
Scale the load as needed – use dumbbells if you are concerned with having a loaded barbell on your back stepping up.
Scale the height of the box as needed.
WOD Goal
Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps.
You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.
The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.
For everyone, use a 20 inch box, or something similar to that height.
These may be a new movement (or relatively new) for some people, so spend a little time working up to your starting weight while getting comfortable with the movement. Take the Bar out of the rack if you have one (in a back rack) facing outwards/towards the box so you don’t have to do any weird twisting with the load on your back.
Ideally, perform the same load across all three sets. Aim for that to be as heavy as you can handle given the movement.
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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