HERO W.O.D. Saturday 1/12/19 – no skills class afterwards


HERO W.O.D. Saturday 1/12/19 – no skills class afterwards


Each month we aim to complete one or two different Hero workouts, to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms. These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout. Plan accordingly. If you find that you are feeling sorry for yourself during the workout, refocus your mind and think about how it is nothing compared to what these soldiers and their families have been through. Let’s honor them.

We will be completing the workout “DT”.

#HeroWOD #Sacrifice #LandOfTheFree

Strength – 15 minutes

Athletes will team up with others who plan on using similar weights. Athletes will have 15 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make some good progress with hang power clean technique here, as it will transfer over greatly to “DT”.

Build to Heavy Double Hang Power Clean


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. .

With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “DT”. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

With three movements, it is likely that at least one movement will be a limiting factor for athletes. Some athletes may be really good pulling this weight off the ground, but struggle a little more with getting it overhead. That’s ok. Choosing our workout weight based off our limiting factor is what gets athletes the best possible workout. In this case, it should be something that the athletes can get those 6 push jerks unbroken with every round. Does this mean the deadlifts will be lighter? Yes. However, it is now the speed, not weight, that increases the overall effectiveness of the workout.

5 Rounds for time of…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

In a fairly grippy workout, how we hold onto the bar and when will be important. For the first 11 deadlifts, athletes will best benefit from using the mixed grip. One palm faces their body and the other faces away. This is less taxing on the forearms than the double overhand grip. Following the 11th deadlift, athletes can switch to the hook grip, as the last deadlift marks the beginning of the first hang power clean.

We talked about how grip on the deadlift can set us up for good hang power cleans. Now we can talk about how what we do with the arms on the deadlift also set us up for success. Both the deadlift and the hang power clean require athletes to keep the bar close to the center of the body. We do that by pressing the bar against the body with straight arms. That activates the lats, which better allow us to control the weight. When the weight leaves the ground, we need to actively press the bar towards the middle of our body like someone is trying to take it from us.

While we worked on the action of the arms pressing against the body, they are merely there to connect the bar to the body. In terms of pulling the bar up to the shoulder, they actually don’t do much at all. Instead of thinking about pulling the bar up, we can think about using the bar to pull ourselves down. This enables athletes to use the bigger muscles, the legs and hips, before using the arms to pull down on the bar.

The Catch
When receiving the bar, we’re looking for athletes to find an athletic stance as the bar rests on the shoulders. In this athletic position, the hips should be behind the shoulders with the knees tracking out. This is going to look similar to someone surfing, playing defense in basketball, or the moment someone begins sitting down in a chair. What we want to avoid is the “muted hip” position that doesn’t resemble anything we would do in the real world. The shoulders are usually behind the hips in this position, with the weight supported by the back instead of the legs. Hips back, not hips forward.

The thought process with the arms is similar here as it was on the clean. Let’s not think about actually pushing the bar to the overhead position. The legs and hips launch the bar overhead. Athletes then use the bar to push themselves underneath to receive the bar. That is one of the big differences between the push jerk and push press. Athletes can get under the bar in the push jerk with a re-bend of the legs, while athletes have to press it to the finish on the push press.

The Catch
The catch position on the push jerk will look similar to that of the hang power clean. An athletic, strong, balanced position is ideal here. Athletes can aim to receive each rep with elbows completely locked out, hips back, and heels on the ground. The overhead position can present different challenges for athletes. Making sure the bar is right over the ears will allow them to find a better position. If the weight is forward or back of this line, balance will be negatively affected.

With only one barbell today, we want to point out a few places to break for maximum efficiency. The first time is after the 11th deadlift. Athletes can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip. Athletes can then complete the 12th deadlift and immediately transition into the hang power cleans. The second place to break is after the 8th hang power clean. This allows athletes to have a quick break that will allow them to complete the 9th hang power clean before holding on for all 6 push jerks.

In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice. This should be something that athletes feel they can maintain for all 5 rounds. Whether it is 4-4-1 or 8-1, all we are looking for is consistency. This workout is largely hang power cleans. Managing these properly sets the athlete up for success on the rest of the workout.

Before getting to the hang power cleans, we’ll tackle the deadlifts. Although the easier movement, athletes can set themselves up for good hang power cleans by breaking these up. 11-1 or 6-5-1 are options.

As to avoid doing any extra hang power cleans, we can aim to complete the push jerks unbroken. Taking the extra rest before the last hang power clean into the first push jerk in order to complete those unbroken is encouraged.