FREE W.O.D. 8/9/10am Saturday 9/19/20

18
Sep

FREE W.O.D. 8/9/10am Saturday 9/19/20

DAILY MINDSET
“Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.


DESCRIPTION

  • This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements
  • We expect this piece to take between 20-30 minutes to complete
  • With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • For the single arm hang clean and jerk, you will:
  • Swing the bell between the legs like a kettlebell
  • Push press or push jerk the weight overhead
  • Switch arms however you see fit (Every 1, 3, 5…)
  • Choose a weight that allows you to complete 35+ unbroken reps when fresh
  • Click Here for a demo video

CHEST TO BAR PULL-UPS

  • For athletes with no goals of competing, we recommend changing the chest to bar pull-ups to regular kipping or strict pull-ups

RUN

  • See “modifications” for all running variations

GENERAL WARM-UP [5:00-12:00]
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

MOBILITY [12:00-15:00]
Child’s Pose on Dumbbell: 1 Minute
Video

Dumbbell Assisted Straddle Stretch: 1:30
Video

TEACHING + SPECIFIC WARMUP [15:00 – 22:00]
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
Coming Down
We’re going to talk about “bringing the weight down” on the indoor movements today. In the high-rep single dumbbell hang clean and jerks, efficiency is key. We’ll touch on going into the next swing by either stopping at the shoulders first or bringing the weight straight down between the legs from overhead. We’ll also touch on using a counterbalance to stay in a good position on each rep.

Movement Prep
With a Lighter Dumbbell:
5 Hang Power Cleans (Each Side)
5 Push Jerks (Each Side)
10 Single Dumbbell Hang Clean and Jerks (5 Each Side)

CHEST TO BAR PULL-UPS
Coming Down
Our focus on the chest to bar pull-up will be maintaining a rhythm by dialing in the push away at the top. The chest to bar pull-up requires us to get further behind the bar than a typical chin over bar pull-up. With the added range of motion and power required to make chest contact, a solid push makes our position on the way down better than dropping straight down. This push away leads to a better rhythm and smoother sets. At the top, push the bar away from the body like a bench press to initiate the start of the next kip swing.

Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups
5 Kip Swings
3 Pull-ups
3 Chest to Bar Pull-ups

PRACTICE ROUND [22:00-27:00]
1 Round
With Workout Weights:
100 Meter Run
4 Single Arm Dumbbell Hang Clean and Jerks (2 Each Side)
100 Meter Wreck Bag Run
4 Chest to Bar Pull-ups

STRATEGY + WOD [27:00-60:00]
GENERAL

  • There are two potential approaches that we’ll touch on for this workout
  • Option 1: Attack the runs and chip away at the indoor movements
  • Option 2: Pace the runs and work through big sets on the indoor movements
  • These options create a tempo within the workout, allowing you to “recover while you move”
  • Pick the approach that plays to your current strengths to maximize your efforts
  • Consider the following options for breaking up the indoor movements

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10
  • 6 Sets: 10-8-8-8-8-8
  • 7 Sets: 8-7-7-7-7-7-7-7

CHEST TO BAR PULL-UPS

  • 1 Set: 30
  • 2 Sets: 15-15
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6
  • 6 Sets: 5-5-5-5-5-5
  • 10 Sets: 3’s

MODIFICATIONS
600 METER RUN

  • 800 Meter Row
  • 600 Meter Ski Erg
  • 1800 Meter Bike

50 SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • 25 Barbell Hang Power Clean and Jerks
  • 50 Odd Object Power Clean and Jerks Video
  • 50 Kettlebell Swings
  • 50 Slamballs Video
  • 50 Box Jumps

30 CHEST TO BAR PULL-UPS

  • Reduce Reps
  • 30 Chin Over Bar Pull-ups
  • 20 Strict Pull-ups
  • 30 Banded Pull-ups
  • 50 Ring Rows
  • 30 Inverted Bar Rows Video
  • 30 Renegade Rows Video
  • 50 Dumbbell Rows From Plank Position (25 Each Side) Video
  • 30 Barbell Bent Over Rows Video
  • 50 Double Dumbbell Bent Over Rows Video
  • 60 Single Dumbbell Bent Over Rows Video
  • 60 Odd Object Bent Over Rows Video

ACCESSORY

Body Armor

3 Supersets:
Max Strict Pull-ups
9 Double Kettlebell Push Presses
18 Hollow Rocks
27 AbMat Sit-ups

Rest 2 Minutes Between Sets