HOME WOD – Thursday 23 July 2020

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 20 MINS

(10 min.) Shoulder Prep

Arm Circles with Plate– first movement in Shoulder Warm-up #1
Perform 10 in one direction, then pause and hold an Iron Cross for 15+ sec.
Repeat for the other direction
Standing Letters with Plate – use this video, but perform standing
Perform a few min. of this and hold the positions for a few sec. every now and again
5 x Lying-down Prone Band Pull – each side

(10 min.) Warm-up (1-min. rotation stations)

Min 1: Ball Slams (or DB Slams)
Min 2: Barbell Landmines
Min 3: Floor Back Extensions
Min 4: Barbell Wipers
Min 5: Rest
2 rounds

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(10-15 min.) Review and Prep the Clean and Jerk

Either with a PVC or an empty Barbell, review the Power Clean, Push Press, and Push Jerk.
Deadlift—Shrug—Shrug into Power Clean—Power Clean
Press—Dip Hold—Dip—Push Press—Push Jerk
* Perform as many reps as needed to have them moving well and warming up the positions.

 

Then, perform:

2 Deadlifts + 2 Power Cleans + 2 Jerks
Every 90 sec. for 7.5 min (5 rounds)
* Add load every 1-2 rounds, with the last 2 being performed at their “Heavy Grace” load.
* Start with something heavier than the empty Barbell (this applies to most people).
* The last 2 rounds, perform 5 Clean and Jerks.

* Prep as needed for the Workout.

 

(15-20 min.) Perform the Workout

 

WOD

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU+ 2 Jump Squat
etc…..

In 5 min:
Run 800 m

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU + 2 Jump Squat
etc…..

 

WOD Board

 

Scaling

Push-up to Knee Progessions

HSPU to Sit-ups

Jump Squats to Air squats

 

Scoring

Three scores: Reps + 800 m time + Reps

 

WARM-UP

400 m run
40 Plank shoulder taps
10 Good-morning to squat
10 Down dog into cobra – keep moving
10 Half handstands (on spot) – scale to attempts or Pike HSPU
10 alt. Walking (on spot) pigeon stretch
Max handstand hold – if less than 30 sec. Do two attempts – scale to plank.
20 Air squats
400 m run – run a little faster this time.

(10 min.) Push-up Program day 11

Push-up Variants
5 Rounds

5 Long Push-ups
5 Clapping Push-ups

* Scale by adding a 1-min rest between rounds.
* Scale clapping to knees, then sub as a hand-release push-up.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Review and prep for thruster/PU-HSPU

Review movements as needed.
* Use one Db as SA to review for PL.
Front Squat – Press – Push Press – Thruster

 

1 Push-up + 1 HSPU
3 rounds

* Prep as needed for the workout

WOD GOAL

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

 

WOD

50 DB Clean and Jerks

Rest 5 min.

50 DB Clean and Jerks

 

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

 

We have switched things around here to allow for a similar volume, but we have spread them out in a work:rest manner. These athletes should focus on being consistent with their technique. This means they should either Push Press or Push Jerk it the whole time. You can decide what you want them to work on. If you want them to keep the same load across all 3 rounds, that is fine. Otherwise, use a moderate load for the first and second rounds and a light load for the third round.

 

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

WOD

Heavy Grace
30 Clean and Jerks (155/105 lb.)

Rest 5 min.

Grace
30 Clean and Jerks (135/95 lb.)

 

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

 

The mentality going into this workout should be slightly different than if it was just one Heavy Grace or Grace effort. Yes, athletes should definitely perform both efforts as fast as they can, but for most people, this doesn’t mean redlining the Heavy Grace. The goal is to get a fast overall time for both, which means setting up a smart pace that allows them to maximize their effort. If for some reason people go too slow in Heavy Grace and fully recover by Grace, then they can go crazy on those last 30 reps!

The Heavy Grace load is intended to be moderately heavy, meaning that when athletes are fresh, the load feels light to moderate and they could possibly do 3+ reps unbroken. By the time they complete more than 10 or so reps, they may be down to singles. They should never be at any risk of failing a rep. If people think this may be the case, they should scale the load a little. Then, based on this load, they can take some weight off for their Regular Grace. They should be able to do at least 5+ reps unbroken for Regular Grace.

If they pace it well, the 5-min. rest will be enough for them to feel good to go again, but most likely not fully recovered. We have allotted 20 min. to get the workout done. Your top athletes will most likely finish well under 15 min., but for those who want to try Rx’d or a heavier load than they normally would attempt, give them the full 20 min. to complete it.

 

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

 

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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