W.O.D. and Endurance Thursday 8/27/20

26
Aug

W.O.D. and Endurance Thursday 8/27/20

DAILY MINDSET
“There will never be a better you, than you.”

There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.


Strength – 13 minutes

Find a 1 rep Hang Power Snatch

*As this is a hang, this is from the top of the knee. The workout will be from the ground. Spend time focusing on keeping the bar close and how it feels to load the hamstrings through the middle of the lift… and then in the workout implement what you have practiced with the hang, into your power snatch from the ground.


Conditioning WOD – 18 min cap

For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
  • We expect this balanced workout to take between 12-20 minutes to complete

TOES TO BAR

  • If you have 20+ unbroken toes to bar when fresh, let’s complete this piece as written
  • If you’re not there just yet, consider reducing the reps or choosing a variation from “modifications”
  • This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)

POWER SNATCH

  • If your max power snatch is above 165/115, let’s complete the prescribed weight
  • If you’re not there yet, consider reducing the weight
  • Within the workout, we’re looking for smaller sets or quick singles
  • This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)

RUN 

  • See the bottom of the page for running “modifications”

GENERAL WARM-UP [5:00 – 12:00]
PVC Warmup
30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Straight Leg Swings (15 Seconds Each) Video
PVC Lat Stretch Video
PVC Pass Throughs Video
PVC Sotts Press Video
PVC Overhead Squats Video
PVC Hollow Hold Video
PVC Arch Hold Video

Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Couch Stretch: 1 Minute Each Side
Video

Pec Stretch on Wall: 30 Seconds Each Side
Video

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
TOES TO BAR
Fast Flick
The big theme on our two inside movements is being fast. In the toes to bar, this means closing the gap between the toes and the bar quickly. With 50 reps in a row, being efficient from the beginning will be very helpful. There are essentially two options here. You could go with a straighter leg toes to bar or the “knees to chest + flick the feet” option. A quick flick of the feet at the bar can close this gap effectively and help push off midline fatigue, as you don’t have to elevate the whole weight of the legs as much.

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

POWER SNATCHES
Fast Under
One way to get under these moderate weight power snatches quickly in order to receive them in a strong, locked out position will be to think of them as high squat snatches. Oftentimes when we think “power snatch” we also think “receive this as high as possible”. A power snatch is still considered power as long as we keep the hips above parallel. Today, let’s get under these like we would with squat snatches, but cut the squat short. We’ll use a short progression of movements to get us there. See the Daily Video for a visual of these teaching points. 

Movement Prep
With PVC Pipe:
30 Seconds PVC Half Squats
30 Seconds PVC Power Snatch Balances
30 Seconds PVC Hang Power Snatches

With Empty Barbell:
5 Barbell Half Squats
5 Power Snatch Balances
5 Hang Power Snatches
5 Power Snatches

Build to Lighter Weight

PRACTICE ROUNDS [25:00 – 35:00]
1 Round
With Lighter Weight:
100 Meter Run
5 Toes to Bar
5 Power Snatches

1 Round
With Workout Weight:
100 Meter Run
3 Toes to Bar
3 Power Snatches

STRATEGY + WOD [35:00 – 60:00]
RUN & TOES TO BAR

  • There are two options we can consider on the opening two movements of the workout
  • Option 1: Fast Mile + Smaller Sets of Toes to Bar
  • Option 2: Controlled Mile + Bigger Sets of Toes to Bar
  • Both options will likely produce a similar time result, while playing to different strengths
  • If you want to go for big sets of toes to bar today, a slightly slower run may help you accomplish that
  • If you know smaller sets are more effective for you on the toes to bar, speeding up your run will help you negate some lost time from the extra breaks

POWER SNATCHES

  • While there were a couple options for approaches on the first two movements, the best approach on the final movement is likely quick singles
  • Since we’re not cycling sets, the biggest thing we’re looking for here is a strong focus and steady rhythm
  • Stay close to the bar between reps and look to hold a “robot-like pace” for all 30 reps
  • Find that speed that you see yourself holding from the first rep to the last rep
  • You can even use your breathing to help maintain this rhythm and to stay composed
  • Taking 2-3 big breaths between each rep helps you maintain a similar tempo while keeping your heart rate under control

MODIFICATIONS
RUN

  • 2,000 Meter Row
  • 1,600 Meter Ski Erg
  • 4,800 Meter Bike

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video
  • GHD Sit-ups Video

POWER SNATCHES

  • 30 Double Dumbbell Power Snatches
  • 50 Single Dumbbell Power Snatches
  • 50 Kettlebell Swings
  • 50 Odd Object Ground to Overhead Video
  • 50 Slamballs Video

CFR Endurance – 35 min cap

For time…
1 mile run
30 Toes to Bar
20 Power Snatches 95/65
10/7 Calorie Machine

800m Run
30 Toes to Bar
20 Power Snatches
10/7 Cal Machine

400m Run
30 Toes to Bar
20 Power Snatches
10/7 Cal Machine