W.O.D. and Endurance Thursday 6/18/20

17
Jun

W.O.D. and Endurance Thursday 6/18/20

DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.

Conditioning WOD

50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
100 Meter Double Dumbbell Walk*

  • 1 Arm Overhead + 1 Arm at Hang
  • If low on DBs use KBs of similar weight and note on whiteboard and sugarwod

WORKOUT BRIEF [0:00 – 5:00]

DESCRIPTION

  • This workout will challenge your midline, overhead stability, and conditioning
  • The primary movement in today’s workout is the AbMat sit-up
  • After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat
  • We expect this piece to take between 18-23 minutes to complete

DOUBLE DUMBBELL PUSH PRESS

  • Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh
  • Within the workout, it should be something you can complete with no more than 1 quick break
  • Click Here for a demo video

DOUBLE DUMBBELL WALK

  • Each bell will be in a different position for the double dumbbell walk
  • One bell will be locked out overhead while the other is in a farmers carry position by your side
  • At the 50 meter mark, you’ll switch the position of the bells
  • This should be a weight that allows you to complete the 50 total meters with 1 break at halfway
  • This is ideally the same weight used for the push presses, but can be a different load if needed

ABMAT SIT-UPS

  • If you don’t have an AbMat available, complete these reps with your feet anchored under the dumbbells

TEACHING

DOUBLE DUMBBELL WALK

The Dip

Having one dumbbell overhead increases the demand on balance and stability over just a simple farmers carry. It will be important to maintain a shallow dip, a soft bend in the knees, a vertical torso, a tight core, and balance over the mid-foot. Go through this checklist in your head as you move through these slow walks. Hitting all these points of performance makes these 100 meter walks much more stable and balanced.

The Thumb

With the arm that is positioned overhead, we want to think about pointing the thumb behind us. A good “rule of thumb” is to pay attention to where this thumb is pointed. If the thumb is pointed towards the middle of the body or even towards the front of the room, the shoulder has a tendency to roll inward. If the thumb is pointed towards the back of the room your shoulder is more likely to be in a stable, externally rotated position. This applies to both overhead dumbbell movements. It is easier to be externally rotated if the dumbbell is pointed “back and forth” instead of “side to side” like a barbell would be. Thumbs back is a thumbs up.

Movement Prep

With Lighter Weights:
50′ Double Farmers Carry
50′ Double Overhead Carry
50′ Right Arm Hang + Left Arm Overhead
50′ Left Arm Hang + Right Arm Overhead

DOUBLE DUMBBELL PUSH PRESS

The Dip

The “dip” portion of the push press is designed to be a shallow, quick movement where we keep the heels grounded. We can think of it more as a quick bounce than a deep dip. Dipping lower can slow down the movement and cause us to lose heel contact and upright positioning. Keep the dip short and sweet, only a few inches. This allows you to reap the benefits of the quick stretch reflex on the way up.

The Drive

Since the dip is quick in order to maintain balance and positioning, the drive up has to be aggressive. Let’s change direction quickly and “jump” the weight overhead by squeezing the glutes and quads hard. Squeezing these muscles hard allows for a lot of power and prevents the knees from re-bending, which would make this movement a push jerk instead of a push press.

Movement Prep

20 Second Dip Position Hold
5 Slow Dip + Stands (No Press)
5 Push Press

ABMAT SIT-UPS

Lead From the Center

While we can use the arms to assist in the AbMat sit-up, think about sitting up from the center of your body instead of the top. Initiating the movement from your core allows you to use the abs more effectively and develop more strength. It can also help you maintain a better position. When the upper body leads the way, there is the tendency to “roll up” into a rounded position. When the core leads the way, we’re more likely to be sitting tall in a neutral back position at the top.

Movement Prep

7 AbMat Sit-ups (No Arm Throw)
7 AbMat Sit-ups (Can Thrown Arms)

MODIFICATIONS

DOUBLE DUMBBELL PUSH PRESS

  • Single Dumbbell Push Press Video
  • Odd Object Push Press Video
  • Barbell Push Press

DOUBLE DUMBBELL WALK

  • 100m Single Arm Dumbbell Walk
  • 100m Single Arm Odd Object Walk FLOW 50ft. Farmers Carry (Right)
    50ft. Overhead Carry (Right)
    50ft. Farmers Carry (Left)
    50ft. Overhead Carry (Left)

ABMAT SIT-UPS

  • Sit-ups with Feet Anchored

STRATEGY + WOD

DOUBLE DUMBBELL MOVEMENTS

  • While the AbMat sit-ups are the primary movement in the workout, the dumbbell movements will require the most thought
  • If you plan on breaking anywhere in the dumbbell push presses, make it after the 9th rep
  • This allows you to take a break, complete your 10th push press, and then transition immediately into the double dumbbell walk
  • This efficient plan will also better allow you to complete the double dumbbell walk in 2 sets
  • One break at the halfway point (50 meters) is ideal, as it allows you to switch your arm positioning for the final 50 meters
  • Taking a quick break on each movement will likely be the most consistent option across the 5 sets of dumbbell movements

ABMAT SIT-UPS

  • Having felt out the dumbbell weights and movements in the practice round, you’ll have a good sense of how they’ll feel in the workout
  • Pace out your AbMat sit-ups based on your comfort level with the dumbbell movements
  • If you know the weight will be challenging, keep moving forward, but slow down your cycle time
  • If the weights feel manageable, see if you can push the pace through your AbMat sit-ups
  • Just cycling these reps 1 second slower or faster can be the difference of over 3 minutes when all is said and done
  • Move at a speed that is right for you – one that allows you to thrive on the dumbbells