FREE Saturday 8/9/10am – 5/8/21

7
May

FREE Saturday 8/9/10am – 5/8/21

DAILY MINDSET
“If a shooter missed the target, it’s not the targets fault.” – Unknown

How ridiculous would it look for a shooter to scream at the target, as if it should have magically moved to where they shot? Pretty ridiculous. But, it happens.

And if you’re reading this, I’d hedge a bet that you and I both have been guilty of this before. Blaming something external.

Certainly, blaming the target gets that shooter no where. Their next shot may be just as wild as the one before. But if the shooter took a step back, took windage into consideration, adjusted their sights, and took their next shot… would they have a better chance?

The takeaway is that it can be human nature to feel the heat of frustration in the moment. And to even have the inclination to blame something external to the real reason why. In that moment, we can recall such an example. We’ll take responsibility, realign our sights, and take our next shot. That first miss will be the reason why we’ll be closer this time.


Conditioning WOD – 30 minutes

As many rounds + reps as possible in 30 minutes of…
50 Double Unders
40/30 Calorie Row, 35/25 Ski, 400m Run, OR 30/18 Calorie Bike (your choice)
50 Double Unders
5 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

  • Score is the number of rounds & reps earned within the 30:00 window
  • 5 Rounds of “The Chief” = 90 reps
  • 1 Round of “The Chief” = 18 reps

WORKOUT BRIEF [0:00-3:00]
DESCRIPTION

  • A good looooooong Saturday workout – 30:00 of pure joy! Quick introduction and let’s get moving!
  • 8:00-10:00 a round = ~3+ Rounds
  • 3 full rounds is the goal!
  • Remember: After the 50 DU/Machine/50 DU, we then do FIVE rounds of “The Chief” to complete one full round.
  • Grab a white board for this one. It will be easy to lose track 😉
  • Watch out for those push-ups – they will come around faster than you would like.

MOVEMENT CONSIDERATIONS

  • 50 Double-Unders will take less than 1:00 and will be just enough to make you not want row fast, which is ok.
  • The machine should be a moderate effort. We all know that the effort that goes into taking a split from 1:45 to 1:40, or 2:00 to 1:55 isn’t worth the amount of recover we need. Save the “burn it down” for towards the end of the workout. That been said, “moderate” doesn’t mean “take it easy” – you know what to do 😉
  • “The Chief” will be a grind for sure! Move fast on the movements that you can (i.e., Power Clean), and be smart with the movements that may slow you down (i.e., The Push-Ups).
  • Every athlete is different in terms of what will challenge them the most.

GENERAL/SPECIFIC WARM-UP BLEND [3:00-7:00]

  • 1:00 Easy Pace Machine
  • :20 Single Unders
  • :20 Push-Ups
  • :20 Squats
  • :30 Moderate Machine
  • :30 Kang Squats (Bodyweight “Good Morning” to squat to stand)_

  • SPECIFIC WARM-UP / TEACHING [7:00-19:00]
    DOUBLE UNDER (1:00)
    Focus: Test for Reps
  • 50 Double-Unders takes ~30. For today, let’s not exceed 1:00 per 50 DU’s.
  • This is a long workout, so we cannot spend too long practicing today. The 1:00 test will suffice.
  • INSTRUCTION – Just a few little stance and grip tips (if you have time)

Movement Prep – Double-Under

  • 1:00 Test – log number of Double-Unders (or singles) completed.
    Remember, your athletes are fresh, so the number they get may need to be reduced to achieve the intended stimulus for today

“THE CHIEF” (4:00)
Focus: Keep the arms long for longer – let the legs do the lifting

  • In the progression we have for today, we programmed a Deadlift-Shrug. Use this time to assess for ‘hips extending before the shrug”.
  • If we don’t “finish” the lift (aka full leg extension with shoulders behind the bar), the arms will have to do more work. Remember – we have Push-Ups after the cleans 😉
  • INSTRUCTION

Movement Prep – “The Chief”

  • 5-8 reps Deadlift – (Coaches Focus: Assess for a neutral spine)
  • 5-8 reps Deadlift to Shrug – (Coaches Focus: Keeping the arms long for longer/shoulder behind the bar)
  • 5-8 reps Power Clean – (Coaches Focus: Same as above – arms long for longer)

LOADING
POWER CLEAN (5:00)
2 Sets of 5 Reps

  • Power Clean
    (The second set should be the workout load)

PRACTICE ROUND & BATHROOM BREAK [19:00-24:00]
1 Round – w/ workout weight

  • 10 Double Unders
  • 5 cal Machine
  • 10 Double Unders
  • 1 Round of “The Chief”

WORKOUT [24:00-54:00]
EFFICIENCY TIPS (FOR ATHLETES)

  • Even if you can do 50 Double-Unders consecutively, it may be an idea to take a short break. Think 40-10 or 30-20. A short break here and there can go a long way.
  • Use the machine to recover. This should be a moderate effort, but by no means”easy”.
  • 5 rounds of “The Chief” should take less than 5:00 and the Push-Ups will come around fast. Push for unbroken on the Power Clean, unbroken on Push-Ups (but be ready to break as soon as they become a struggle), and take a :1 to :2 pause at the top of every squat.
  • The last rounds of “The Chief” will be go time!!! No pausing in the squats 😉

MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

DOUBLE UNDERS

  • 75 Single Unders
  • 50 Line Hops
  • Decrease Reps

ROUNDS OF “THE CHIEF”

  • 3 Power Cleans – Reduce load, From the hang, Double Dumbbell
  • 3 Push-ups – On a box, DB Bench
  • 3 Air Squats – To a target

Extra Work

ACCESSORY
**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**3 Sets For Quality:**
* 8 Alternating Top Down Dumbbell Bench Press
* 8 Single Arm Dumbbell Row
* 8 Kettlebell Halo Each Direction