HOME WOD – Wednesday 22 July 2020
Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARMUP ~ 15-20 MINS
(5-10 min.) Get Warm!
As a group, perform (count out loud so everyone keeps pace):
25 Split-forward Jumping Jacks
20 Squats to Jumping Jacks
15 Mountain Climbers (each side; 30 total)
10 Strict Sit-ups
5 Cartwheels
(5-10 min.) Quick Lower Body Prep
10 Quad Rocks
10 Hip Clocks
10 Banded Pull-throughs
2-3 rounds each
WORKOUT PREP & WORKOUT ~ 35 MINS
(15 min.) Quick Review and Prep for Split Squats
As a group with a PVC, review the Single-leg Squats. Make sure to coach athletes on when to engage what muscles, along with correct positioning of their body throughout the movement.
Then, perform:
10 Split Squats each leg
8 Split Squats each leg
6 Split Squats each leg
2 x 4 Split Squats each leg
*Use an empty Barbell for the first set.
* Add load each set. The last set of 4 should be just under their starting weight. For some, it may even be at their starting weight.
(15-20 min.) Perform Part 1 of Workout
* No rest between legs. Perform a set every 3-4 min.
(5-10 min.) Optional Finisher
100 Parallette Heel Taps
Every time you break, perform 10 Sit-ups.
WOD
3-5 rounds
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
Scoring
Total reps for sit-ups and back extensions
WARM-UP
1-2 rounds – time permitting
10 Good-mornings
10 Sit-up to Pike
10 Split leg Good-mornings
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 Strict Sit-ups
10 Single Leg Deadlifts
WORKOUT PREP & WORKOUT
(10-15 min) Prep for workout
Unloaded
Briefly review the movements with 20 sec on/off for each hold and up to 10 reps of the movements.
* Prep as needed for workout
(10-15 min.) Perform workout
(15 min.) Prep and Perform finisher
Have people decide on what version they will be doing, grab their dumbbell and perform:
6 movement of choice
4 Weighted Sit-ups
WOD GOAL
Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!
WOD
DB Split Squats
8-10 reps each side
*Hold DB’s in Front Rack
WOD GOAL
Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.
The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.
We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.
Fitness: For those for whom the movement is new, have them be slightly more conservative with their loads. Focus on feeling good through the movement. Their goal should be to maintain the same moderate-to-heavy load across all 4 sets.
Scoring
Score each set of Single-leg Squats (4-4-4-4).
Scaling
Scale load as needed. Dumbbells held at the sides are an option, too.
WOD
Split Squats
4-4-4-4
* Optional Finisher
WOD GOAL
Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.
The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.
We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.
Competitor and Rx’d: For those athletes that have performed the movement a few times and are comfortable with it, the intent is for them to go as heavy as they can across all the sets. Ideally, they should hold the same load across all 4 sets. Conditioned athletes may be able to do this, but others might have some trouble holding a really heavy load for 4 x 4. Encourage them to go as heavy as they can early on, and if they need to bring the weight down on the last set, that is OK. This way is preferable to them arriving at their last set not having hit anything heavy.
Scoring
Score each set of Single-leg Squats (4-4-4-4).
Scaling
Scale load as needed. Dumbbells held at the sides are an option, too.
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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