HOME WOD – Monday 8 June 2020
Happy Monday! Pull, pull, pull. That is what is on the agenda for today. All three movements are utilising a pull in a different plane with various degrees of skill and load/bodyweight/resistance.
Briefing video
Daily Board
WARMUP
(10-15 min.) Project Inversion Session #4
– Quick run 200-400 m or jump rope for 2 min. to get warm.
Then perform;
Handstand Stability
10 Handstand Shoulder Shifts
Rest
10 Handstand Floaters
Rest
3 Rounds
* Scale UP to 10 Free-standing Kick-ups
* Scale DOWN to Box/Object Handstand Shifts, or Pike Handstand Shifts
WORKOUT PREP & WORKOUT
Fully and Partially Loaded
(5 min.) Snatch review
Depending on skill level of class, either use a PVC or barbell to review;
Use the Oly snatch complex (sans squat piece).
(15 min.) Workout prep
5 kipping swings + 5 kip plus high hips/pull down on bar
PL: 5 6-point burpees
5 power snatch
PL: 8 Alt. PS
2 x 3 chest to bar pullups + 1 muscle up (do one set, rest, do the other) SCALE to regular pull-ups OR attempts here.
PL: 6 Burpees
5 power snatch
PL: 8 Alt. PS
3-5 muscle ups OR their workout modification.
5 power snatch
* Increase their load each set, their last set should be their working weight.
PL: 8 Alt. PS
Unloaded
10-1
Step-ups
1-10
Split leg good-mornings
5-1
Burpees
1-5
Deadlift jumps
5-1
Stationary lateral step-ups
1-5
2-fer-1 burpee
* Prep as needed for workout
(20 min.) Perform workout
AMRAP 20 min.
10 Lateral Stationary step-ups
20 Deadlift jumps
7 2-fer-1 burpee
Scoring
As many rounds and reps as possible in 20 min.
Scaling
Step-ups: Scale the height of what you step up onto. If you don’t have something to step up onto, perform lunges instead.
Deadlift jumps: Turn these into good-mornings.
2-fer-1 burpee: Scale these to a regular burpee or kick-back.
WOD Goal
Everyone: You will be able to cycle the power snatches unbroken for the whole workout, or for at least the first half. Some of you might need to break them up after that point. This should be the goal for everyone. It is a long workout, so today isn’t the day to try to challenge the weight and go heavier than you are capable of. You should be able to easily move the load for 5 reps unbroken when you are fresh with the mentality that you can keep doing that even when you are starting to fatigue.
You will most likely be able to perform 5+ rounds.
It’s going to be a little leg dominant vs upper body. Lots of jumping and metabolic capacity work. Reduce the time if you feel like 20 minutes is too long to be performing these movements.
AMRAP 20 min.
10 Alt. DB Power Snatch
20 Db SDHP (10 each side)
7 DB Burpee
Scoring
As many rounds and reps as possible in 20 min.
Scaling
All movements: Reduce reps as needed, or/and use one dumbbell for the burpees.
WOD Goal
Instead of subbing in running today for the rowing, we are performing SDHP to continue on the pulling theme. The only difference here is that both the snatch and the SDHP are pulled from the ground, so there will be some redundancy there. You are still different enough, and the load is light enough that this shouldn’t be a deal breaker. The DB burpees are done like a regular burpee, except when you stand up, you hold the dumbbells by your side. We doubled the power snatch reps to account for the lighter load.
You will be able to cycle the power snatches unbroken for the whole workout, or for at least the first half. Some of you might need to break them up after that point. This should be the goal for everyone. It is a long workout, so today isn’t the day to try to challenge the weight and go heavier than you are capable of. You should be able to easily move the load for 5 reps unbroken when you are fresh with the mentality that you can keep doing that even when you are starting to fatigue.
The row/SDHP is a filler movement today. Meaning, you are not intended to be done really fast, just get them done. You are intended to increase your metabolic output and make the snatches and muscle ups harder. If you go too fast on these it will affect your performance on the other two movements.
You will most likely be able to perform 5+ rounds.
AMRAP 20 min.
5 Power Snatch (135/95 lb.)
250-m Row
5 bar muscle up
Scoring
As many rounds and reps as possible in 20 min.
Scaling
Power snatch: The load should feel moderately heavy during the workout. Light – moderate when you are fresh. Use this as a guideline when scaling.
Bar muscle up: First, scale reps to 3 or 4 if you need to do singles. Then, scale to bands if you are ok with them using bands or scale to a jumping bar muscle up. OR a box muscle-up transition. Lastly, scale to a jumping chest-to-bar pull-up.
WOD Goal
Happy Monday! Pull, pull, pull. That is what is on the agenda for today. All three movements are utilising a pull in a different plane with various degrees of skill and load/bodyweight/resistance.
We have kept the rep volume per round low so that you can cycle the rounds with some efficiency and consistent intensity. The loading for the power snatch is moderate for most people and even though the bar muscle up skill is high, the reps per round should be manageable for some top athletes.
You will be able to cycle the power snatches unbroken for the whole workout, or for at least the first half. Some of you might need to break them up after that point. This should be the goal for everyone. It is a long workout, so today isn’t the day to try to challenge the weight and go heavier than you are capable of. You should be able to easily move the load for 5 reps unbroken when you are fresh with the mentality that you can keep doing that even when you are starting to fatigue.
The row/SDHP is a filler movement today. Meaning, you are not intended to be done really fast, just get them done. You are intended to increase your metabolic output and make the snatches and muscle ups harder. If you go too fast on these it will affect your performance on the other two movements.
Your top athletes will start out roughly 2.30-3 min. per round and then might slow down to 3.30-4 min. per round, which will put them around 5+/- rounds. Everyone else should aim to get in your 4th round. If you scale appropriately this should be achievable.
There will only be a handful of athletes who are able to maintain the muscle ups unbroken each round. For most other people, choose a rep scheme that you can hold on to consistently for the 20 min. For some it might be 3/2, others 2/2/1, or even 1’s. For those who start out with 1’s, reduce the reps to either 3 or 4 per round. You shouldn’t be spending most of the workout on the muscle ups. Each movement should take roughly the same amount of time, give or take your strengths and weaknesses.
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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