HOME WOD – Tuesday 15 September 2020
Back to back leg days for you. Yesterday we had a combo of hinging and unilateral squatting, today there is more jumping and squatting. If you need to mix things up a bit, add some load and perform a thruster for the air squats instead.
Briefing video
Daily Board
WARMUP
(5-10 min.) Warm-up
15 Lateral Leg Swings (each side)
10 Alternating Long lunges
1 min. Samson Stretch (30 sec. Each side)
Then, with a single dumbbell/object perform:
100-m Farmers carry (switch at 50 m.)
10 Goblet squat
10 Press
10 Lying DB extensions overhead
10 Walking lunges with 1 DB Overhead (switch arms at 5 reps)
100-m Farmers carry (switch at 50 m.)
(10 min.) Project Inversion Session #5
Getting Stronger
30 seconds Wall Facing 90 deg. Handstand Hold
30 seconds Rest
5 Rounds
* Scale DOWN to Box/object supported 90 deg. Handstand Hold or one foot on box/one foot on ground 90 deg. Handstand hold.
WORKOUT PREP & WORKOUT
Fully and Partially Loaded
(10-15 min.) Review and prep for workout
With an empty Barbell/dumbbell
* Front Squat – Push Press with Squat Stance – Thruster
* Do as many reps as needed to have them moving well
Then, adding some load each set, perform;
8 reps
6 reps
4 reps
* The set of 4 should be at their working weight
Unloaded
10 Alt. Warrior Pose Stretches (hold each side 5 sec.)
20 Object toe-taps
2 rounds
10 Air squats
10 Air squat jumps
* Prep as needed for workout
(15 min.) Perform workout
WARMDOWN
Spend 5-10 min. on a roller or ball with some dedicated body maintenance as the goal. Direct your athletes in how to roll out specific body parts. Make sure they don’t aimlessly lie on the roller.
EMOM 10 min.
15 Air Squats
10 Air Squat Jumps
Scoring
Total rounds completed.
Scaling
Scale load as needed.
Omit the jump for the jumping air squats.
WOD Goal
Back to back leg days for you. Yesterday we had a combo of hinging and unilateral squatting, today there is more jumping and squatting. If you need to mix things up a bit, add some load and perform a thruster for the air squats instead.
The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.
Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.
DB Thruster ladder
* add 2-3 reps every minute
Scoring
Total rounds completed.
Scaling
Scale load as needed.
Scale to SA thruster, or to one dumbbell thruster in both hands.
WOD Goal
The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.
Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.
Single modality day today, focusing on the Thruster. It’s not a heavy thruster, but the high volume at a light to moderate load will give you plenty of opportunity to grease the groove with your thruster technique. Ladders are great too because it falsely lures you into thinking it’s not that bad since you are only adding 1 rep at a time. Then, once fatigue sets in and enough time has lapsed, it gets really hard, really fast. But, it really is only uncomfortable for the last few minutes 🙂
The barbell is taken from the ground.
If you start to fail before 10 min, reduce the reps to what you can manage and continue on until somewhere between 10-13 min.
We will be spending a good chunk of the warmup on Project Inversion. This will help get you with your overhead position for your thrusters!
With the time remaining at the end, spend it on some good quality body maintenance in the areas that you are needing it most. For those who have attended for the last few days, that might be your upper body, but if others are needing some lower body love, take care of them.
*For PL, depending on the load of your dumbbells, add 2 or 3 reps per minute. Then, once you get to a point where you are on the verge of failing that number, stay at this rep count for an additional 2-3 minutes. Unless you have made it past 10 minutes. Then, you can simply stop when you start to fail.
Thruster ladder
Thruster ladder at 60% 1rep Max
* add 1 rep every minute
Scoring
Total rounds completed.
Scaling
Scale load as needed.
WOD Goal
The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.
Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.
Single modality day today, focusing on the Thruster. It’s not a heavy thruster, but the high volume at a light to moderate load will give you plenty of opportunity to grease the groove with your thruster technique. Ladders are great too because it falsely lures you into thinking it’s not that bad since you are only adding 1 rep at a time. Then, once fatigue sets in and enough time has lapsed, it gets really hard, really fast. But, it really is only uncomfortable for the last few minutes 🙂
The barbell is taken from the ground.
If you start to fail before 10 min, reduce the reps to what you can manage and continue on until somewhere between 10-13 min.
We will be spending a good chunk of the warmup on Project Inversion. This will help get you with your overhead position for your thrusters!
With the time remaining at the end, spend it on some good quality body maintenance in the areas that you are needing it most. For those who have attended for the last few days, that might be your upper body, but if others are needing some lower body love, take care of them.
*For PL, depending on the load of your dumbbells, add 2 or 3 reps per minute. Then, once you get to a point where you are on the verge of failing that number, stay at this rep count for an additional 2-3 minutes. Unless you have made it past 10 minutes. Then, you can simply stop when you start to fail.
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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