HOME WOD – Monday 27 April 2020
Happy Freedom Day
WOD Design and Logistics
Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.
We will kick today off with the first session of our squat better project. First some mobilising, then a quick test. How strong are you in the bottom of your squat? We will retest this at the end of the month.
We also have a little finisher in store. We usually mark these as optional, (which it still is), but things are weird right now, so a little extra working out might be fun 😉
How it works is they perform 1 rep of the first movement, then 10 of the second. Then, 2 of the first and 9 of the second, and so on…. For the PL folk, hold the DB anyway.
WARMUP
(5-10 min.) With a light Plate, DB, object (literally anything!), perform 10 or so reps of each:
Toe-taps
Lateral toe-taps
360 Toe-taps – 5 each direction
Lateral jump-overs
Kick-back + toe-tap
Object squats
Steering wheel turns
OH squats with object
* keep them moving through the first 6 movements quickly without a lot of rest. Slow down the Squatting pieces and coach them through a little more if needed.
(10 min.) Squat Better Project Session #1
2 rounds
6 reps at each position of Jami squat drill
6 warrior pose 3 each side (hold 5 sec. each rep)
Round-the-room tall duck walks
6Â Good mornings to squat
Then,
Test: Bottom of Squat Hold.
* How long can they perform this in a perfect position?
* No slouching or relaxing in the bottom.
WORKOUT PREP & WORKOUT
(15 min.) Review and Prep for Front Squats – Fully Loaded and Partially Loaded
With a PVC/empty barbell or single DB, review the Front Squat.
Keep them at the bottom and make them work hard to get their elbows high and their chests up. Perform some sots press from the front rack (a lot of people won’t be able to do this, but challenge them). Do this for 5 or so reps – using it as an opportunity to get some mobility work in at the bottom.
Then, perform;
First 2 min: 7 reps plus 3 sec. pause at the bottom each rep
Second 2 min: 5 reps plus 3 sec pause at the bottom each rep
Third 2 min: 3 reps plus 3 sec pause at the bottom each rep
Fourth and fifth 2 min: 3 reps (no pause)
For Fully Loaded:
* Add load each round
* The last set of 3 should be just under, or at their first set starting weight.
For Partially Loaded:
* Add the second DB for the last three rounds
* Only perform the first 2-3 sets, then have them do the last set with 10-12 reps and decide on a rep scheme.
Unloaded
(5-10 min.) Prep for workout
Have them perform a quick:
20 sec on/10 sec off – Air Squats for 4 rounds.
Rest as needed, then start the workout.
* Or, if you want everyone to start together, have them continue to prep with some flow work.
* Prep as needed for Workout
(10 min.) Perform workout
(5-10 min.) Prep and perform finisher
2 Rounds
Tabata (20 seconds work, 10 seconds rest)
Air Squats
Rest 2 min.
Finisher
1-10
Strict Sit-ups
10-1
Push-ups
Scoring
Score lowest round of Tabata
EMOM 10 min.
10-12 DB Front Squat
Finisher
1-10
DB Sit-ups
10-1
Rolling Pistols
Scoring
Load used for all 10 rounds.
EMOM 10 min.
5 Front Squat
Finisher
1-10
Barbell Roll-outs
10-1
Rolling Pistols
Scoring
Load used for all 10 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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