Apparel Deadline – W.O.D. Monday 2/1/21

31
Jan

Apparel Deadline – W.O.D. Monday 2/1/21

Deadline for ordering apparel is almost here!
Two ways to order…

  1. Click on this link to see pictures and sizes and buy online. https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=38104&partnerID=0&catid=
  2. Sign up in the apparel binder at the front desk at the gym for what size and color you want and then your account will be automatically drafted.
    Ordering is done is 2-3 days! Holler with any questions!

***Samples of the Unisex shirts and unisex jogger sweatpants will be up front on the clothes hangers at the gym to feel and try on if needed.
***Shirts are $20 and joggers are $35


DAILY MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.


Strength Complex – 9 minutes

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

BARBELL COMPLEX

  • We’ll start this 2-part day by priming the thruster with our barbell complex
  • The front squat and the push press make up the components of a thruster
  • From the rack, Build in weight over the 6 sets to something heavy for the day
  • New sets begin on the [0:00-1:30-3:00-4:30-6:00-7:30]
  • Record the weight used for each unbroken set of 6 reps

Conditioning WOD -15 minute cap

5 Rounds For Time:
20/15 Calorie Row, 15/12 Cal Ski or Bike
10 Thrusters 135/95

WORKOUT BRIEF [0:00 – 5:00]
BARBELL COMPLEX

  • We’ll start this 2-part day by priming the thruster with our barbell complex
  • The front squat and the push press make up the components of a thruster
  • Build in weight over the 6 sets to something heavy for the day
  • New sets begin on the [0:00-1:30-3:00-4:30-6:00-7:30]
  • Record the weight used for each unbroken set of 6 reps

Conditioning

  • Times for this threshold workout will likely range from 8:30-15:00
  • Choose a moderate thruster weight that you can complete in 1-2 “grindy” sets today

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minute Easy Machine

30 Seconds Each
Slow Air Squats
Glute Bridges Video
Single Leg Glute Bridges (Each Side) Video
Glute Bridge Walkouts Video
Lateral Squats Video
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Barbell Ankle Stretch: 1 Minute
Video

Barbell Thoracic Opener: 1 Minute
Video

TEACHING [15:00-20:00]

THRUSTER
Explode & Reload

  • Here is what that means on the thruster:
  • Explode:
    • Keep the bar in contact with the body until you jump
    • Jump HARD through the heels
  • Reload:
    • Elbows forward to rack the bar high
    • Bar hits the body before you squat
  • Take a look at the Daily Video for a visual of the thruster teaching points

Movement Prep

  • 5 Strict Press
  • 5 Push Press
  • 5 Front Squats
  • 5 Thrusters

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weights:
3 Calorie Machine
3 Thrusters

STRATEGY + WOD [40:00-60:00]
THRUSTERS

  • The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
  • 1 set is awesome, but only if that is something that can be sustained
  • If you’re planning on 2 sets at some point, let’s do that from the beginning
  • When we plan the break, the rest is a lot shorter than if we’re forced to break

MODIFICATIONS
THRUSTER

  • Double Dumbbell Thrusters (Equal Reps)
  • Single Arm Dumbbell Thrusters (2x Reps) Video
  • Dumbbell Goblet Thrusters (2x Reps) Video
  • Odd Object Thrusters (2x Reps) Video
  • Wallballs (2x Reps)
  • Jumping Air Squats (3x Reps) Video

Extra Work

Machine Conditioning
3 Sets:
8 Minutes On
4 Minutes Off