HOME WOD – Thursday 3 September 2020
This one is going to be a sprint. The nature of the kick-sits and wall climbs will naturally slow you down, but the overall volume and intention is going to be a sub 5 minute workout as well.
Add load to the lunges if possible.
Briefing video
Daily Board
WARMUP
(10 min.) Warm-up
10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches
1-2 rounds
+
10 Plank shoulder taps (each)
10 Wall slides
4 lying ITWYX circuit
1-2 rounds
(10-15 min.) Project Squat Better Session #14
10 Single leg Deadlifts – each leg. Slow 5-10 sec. descent.
5 Kneeling to Squat Jump
3 Rounds
* Scale the kneeling jumps to one knee down, one knee up, then to a squat to jump. Start in a squat, then jump onto a low object from that position.
WORKOUT PREP & WORKOUT
Fully and Partially Loaded
(15-20 min.) Review movements and work up to a heavy complex
With an empty barbell/one DB perform as needed:
Reverse front rack lunges
Deadlift + dip drive + muscle clean + power clean
OH squat + dip drive + muscle snatch + hang power snatch + hang squat snatch
Then, have them work up to a heavy 3 rep of:
4 Reverse front rack lunges
3 Power cleans
2 Hang squat snatch
Use 4-5 sets to get to a heavy-ish load.
For PL perform:
6 Reverse lunges
4 Power cleans
2 Hang squat snatch
* Then, drop the weight to their workout weight and prep as needed for the workout
Unloaded
(10-15 min.) Review movements and spend time on midline complex
10 Reverse lunges
10 kick-sits
5 wall climbs
Then, perform:
30 sec. Plank + 10 kneeling superman drill
Rest
3 sets
30 sec. Hollow hold + 10 leg raises
Rest
3 sets
* Prep as needed for the workout.
(5 min.) Perform the workout
30 Reverse Lunges
20 Kick-sits
10 Wall Climbs
Scoring
Time to complete the workout
Scaling
Reverse lunges: Modify the reps as needed.
Kick-sits: Modify to kick-backs if needed.
Wall climbs: Scale reps, then scale ROM on wall. Lastly, scale to pike round the worlds.
WOD Goal
This one is going to be a sprint. The nature of the kick-sits and wall climbs will naturally slow you down, but the overall volume and intention is going to be a sub 5 minute workout as well.
Add load to the lunges if possible.
The same goal applies. Go out hard and hang on during those wall climbs at the end. Sub 3 minutes should be the score you aim for.
* If this seems too ‘easy’, add another round!
25 DB Front Rack Reverse Lunge (40/25 lb.)
20 DB Power Clean
15 Hang Squat Snatch (SA)
Scoring
Time to complete the workout
Scaling
DB Reverse lunge: Reduce load to one dumbbell held in front rack.
DB Power clean: Reduce load to one SA. DB power clean. Alternate as needed.
DB SA. Hang squat snatch: Modify to a power snatch + OH squat, or simply a hang power snatch.
WOD Goal
There should be no holding back here. You should go out hard and finish strong. The movements are written from simple to complex. While you are the freshest, you have the easier movement to perform, then as you fatigue you will be faced with the squat snatches, being on the more complex side. For this reason, you will most likely need to break these up into 2 sets to get through you as quickly as possible. If you think you will need to break you up further, you should think about reducing the load.
Allow 5 minutes to complete the workout, with most of your athletes being able to finish it around 2-3 minutes.
Today’s intention is to get in a quick (sub 5 minute) workout to challenge the hips and lungs even further than yesterday’s workout. To take some of the strain off the lower body, you can compensate during the clean and snatch by using more ‘upper body’ to get youselves around the barbell/dumbbells.
We have our second to last session of Project Squat Better today. We will be testing some uni-lateral strength through balance and some power through the hips utilizing jumping mechanics.
20 Front Rack Reverse Lunge (95/65 lb.)
15 Power Clean
10 Hang Squat Snatch
Scoring
Time to complete the workout
Scaling
Front Rack Lunge: Scale load as needed.
Power clean: Scale load as needed.
Hang squat snatch: Scale load as needed. Modify to a hang power snatch + OH squat, or just hang power snatch.
WOD Goal
There should be no holding back here. You should go out hard and finish strong. The movements are written from simple to complex. While you are the freshest, you have the easier movement to perform, then as you fatigue you will be faced with the squat snatches, being on the more complex side. For this reason, you will most likely need to break these up into 2 sets to get through you as quickly as possible. If you think you will need to break you up further, you should think about reducing the load.
Allow 5 minutes to complete the workout, with most of your athletes being able to finish it around 2-3 minutes.
Today’s intention is to get in a quick (sub 5 minute) workout to challenge the hips and lungs even further than yesterday’s workout. To take some of the strain off the lower body, you can compensate during the clean and snatch by using more ‘upper body’ to get youselves around the barbell/dumbbells.
We have our second to last session of Project Squat Better today. We will be testing some uni-lateral strength through balance and some power through the hips utilizing jumping mechanics.
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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