Apparel is ready to pickup! – Team W.O.D. 3/23/19 – 33 minute running clock

22
Mar

Apparel is ready to pickup! – Team W.O.D. 3/23/19 – 33 minute running clock

DAILY MINDSET

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings.
And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What is different, in comparison to the explosive nature of a “hot head” is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through what is known as “hot letters”.

When he became fuming mad, overcome with emotion, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then he would fold it up, place the letter in his desk drawer, and never send it.

Think through the last time we lost our cool on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience”


GENERAL DESCRIPTION

  • Strength biased Saturday workout
  • As a team, athletes will start with empty bars and build to a heavy 3-position power clean in part 1
  • Score here is total weight lifted as a team
  • Part 2 is to be completed waterfall style
  • Once the partner in front clears the bike, the next partner can go
  • Score here is total fully completed rounds as a team
  • Partial rounds do not count towards the score
  • A round is counted each time a teammate finishes the last power clean

Strength – 15 minutes

Teams of 3:
15 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing the team workout.

POWER CLEAN
Nail The 3-Positions
The focus on our power clean today is nailing the 3 positions. We’ll have a chance to “deconstruct” the clean and work through these positions in part one. Once we get to the conditioning portion, we want to continue to hit these checkpoints on the way up the body. Think of hitting all three positions as a game. If we hit all three checkpoints, it’s like lining up 3 reels on a slot machine. The payout here is a good looking rep. The three positions are:

1st Position: Bar is sitting in the pockets high up on the body. Shoulders are slightly forward of the bar.

2nd Position: Bar is one inch above the knee with shoulders way out in front of the bar. The lats are working hard to press the bar against the lower thigh.

3rd Position: The bar is resting on the floor (or at mid-shin with no weight) right over the middle of the foot in the starting position of a typical power clean. Hips are set above the slightly above the knees while maintaining a flat back.


Conditioning WOD – 15 minutes

After resting for 3 minutes following the strength portion you will move into this piece as a class.

Teams of 3:
As many rounds + reps as possible in 15 minute of…
9/6 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

*Waterfall/Conga style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

GENERAL DESCRIPTION

  • Part 2 is to be completed waterfall style
  • Once the partner in front clears the bike, the next partner can go and so forth following one another
  • Score here is total fully completed rounds as a team
  • Partial rounds do not count towards the score
  • A round is counted each time a teammate finishes the last power clean

POWER CLEANS

  • Choose a weight you could complete at least 9 reps unbroken when fresh
  • Unbroken or very quick singles are ideal within the workouts

LOGISTICS

  • If Unable to Bike: complete Equal Calorie Row
  • Have separate bars set-up if teammates using different weights

LATERAL BAR BURPEES
Butt Kicker
One small trick on the lateral bar burpee is raising the feet and not the knees. Rather than bringing the knees up to the chest to jump over the bar, athletes can kick their heels back towards the butt. It takes a lot less energy to kick the feet back than it does to bring the knees up. This also allows athletes to stay low to the ground as they jump over the bar. Think butt kickers and not high knees.

STRATEGY
BIKE

  • Try to time it up with your buddy finishing the burpees and cleans
  • Going any faster will just cause you to expend extra energy and stand around waiting

LATERAL BAR BURPEES

  • Steady pace up and over the bar that allows for an immediate transition to the power cleans

POWER CLEANS

  • Very quick singles or unbroken sets are options
  • Try to clear the barbell as quickly as possible knowing a buddy is coming up right behind you