Team W.O.D. Thursday 5/20/21

19
May

Team W.O.D. Thursday 5/20/21

*Daily and Endurance WOD will be the same today!
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DAILY MINDSET


**“Work your land” – Tim Storey**

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.
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Team W.O.D. Conditioning – 35 minute cap

Teams of 3 complete…

For Time:
120 Calorie Machine
65 Power Cleans, 65 Push Jerks (155/105)
120 Calorie Machine
45 Power Cleans, 45 Push Jerks (155/105)
120 Calorie Machine
25 Power Cleans, 25 Push Jerks (155/105)

* Score = Time taken to complete the workout

*You may not do more than 15 calories on a machine at any given time, before switching off
*Male, Male, Female – 110 Calories
*Male, Female, Female, – 100 Calories
*Female, Female, Female – 90 Calories

***If odd number, and a team of 2 must be formed, complete, a rep scheme of…
80,45,45
80,30,30
80,15,15
*Make sure to place in notes there were only 2 of you as your time will be faster than teams of 3.

WORKOUT BRIEF [0:00-4:00]
DESCRIPTION
* 25:00 – 30:00 minute workout
* Pull-Pull-Push on repeat with a descending barbell rep scheme.
* 120 Cals ~ 5:15 – 6:00

GENERAL WARM-UP [4:00-12:00]
(Today, we’ll get hot, have a little fun…and then stretch/activate)

3 min machine or 300m run (if weather is good)

**Mobility**
* :30 Spiderman & Reach (each side) [Video](youtu.be/JWM3u61SfcI)
* :30 Inchworm to Push-Up [Video](youtu.be/gDweumAbvfQ)

**Activation**
* Barbell Warm-Up [Video](youtu.be/QtDPvDDbHi0)

SPECIFIC WARM-UP / TEACHING [12:00-27:00]

**The theme for today is Vertical Torso in both the Power Clean and Push Jerk – [Instruction](youtu.be/7q34zjDKqr4)

POWER CLEAN (5:00)
**Focus: Find the Dip then Jump**
* Build speed from mid-shin to the finish (“getting tall”).
* At mid-thigh, accelerate through the vertical torso (bottom of the dip) and jump hard!

**Movement Prep**
* 5 x Deadlift to Mid-Thigh to Bottom of the Dip – *(Coaches Focus: aligning the shoulder over the hip. These two body parts should be stacked on top of each other)*
* 5 x Hang Power Clean – *(Coaches Focus: Do they achieve vertical torso before the jump?)*
* 5 x Power Clean – *(Coaches Focus: Same)*

PUSH JERK (5:00)
**Focus: Find the Dip then Jump**
* An upright torso leads to a vertical bar path.
* We find the dip by slightly sending the hips back and pushing the knees slightly forward. Remind your athletes that a “dip” is not a “squat”

**Movement Prep**
* 5 Dip & Hold – *(Coaches Focus: Vertical Torso)*
* 5 Dip & Drive (Fast) – *(Coaches Focus: Same)*
* 5 Push Press – *(Coaches Focus: Same)*

LOADING (5:00) Power Clean & Push Jerk**
**2 Sets:**
* 5 Power Clean + 3 Push Jerk
*(Increase loads across the two sets)*

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

POWER CLEAN
* Decrease Load
* Decrease Reps
* From the Hang Position
* Double Dumbbell Cleans
* Single Dumbbell Hang Cleans

PUSH JERKS
* Decrease Load
* Decrease Reps
* Single/Double Dumbbell Push Jerks


Extra Work

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

  • 7 “Bottom Half” Strict Presses
  • 7 “Top Half” Strict Presses
  • 7 “Full Range” Strict Presses
    Strict Press: Bottom/Top/Full Video