W.O.D. and Endurance Tuesday 2/18/20

17
Feb

W.O.D. and Endurance Tuesday 2/18/20

*The Endurance WOD will be the same as the daily workout today!


BARBELL

  • Let’s use one barbell today unless overhead movements are drastically different from cleans
  • Power Snatch or Overhead Squats will be the limiting factor
  • Should be able to complete 20+ overhead squats when fresh
  • Snatches likely singles within the workout
  • Overhead squats and cleans ideally completed 1-2 sets within the workout

DOUBLE UNDERS

  • Substitutions:
    • Reduce Reps
    • 75 Single Unders
    • 1 Minute of Practice

LOGISTICS

  • If larger class, start athletes in 2-3 different groups at different movements to accommodate rowers

Conditioning AND Endurance WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…
5 Power Snatches 115/85
10 Overhead Squats 115/85
15 Hang Power Cleans 115/85
20/15 Calorie Row
50 Double Unders

ROW
Head Target
On the next two movements, we’ll talk about having a target for the head and the hands to make movement more efficient. During the whole stroke, athletes can look to reach their heads towards the ceiling. It is common to see athletes hunch over as they make their way towards the catch. Sitting tall allows for better breathing and a more neutral back position.

Hand Target
The target for the hands is right in the center of the chain return. Aim the hands and chain for the screws that are centered right in the middle of this box. Just like our head position, keeping the handle high can prevent any collapsing forward.

DOUBLE UNDERS
Head Target
While the height between the single under and double under isn’t that much different when we are efficient at the movement, getting a little bit higher can give the hands more time to spin the rope around when we are still working on the movement. We call this the “power hop”. The power hop involves straightening the legs a little harder than usual to create some more elevation. Pretend there is a hand about 6-8 inches above the head and aim to hit that on every power hop.

Hands Target
When jumping rope, the ideal position for the rope to make contact with the ground is about 12 inches in front of the feet. If the rope is hitting there, it is very likely that the hands are in a suitable position for athletes to have success. Having a tangible target to hit on the ground can help athletes with this position. Using a piece of chalk to draw a line about a foot in front of the toes can give athletes something to aim for on every rep.

Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Double Under Practice

HANG POWER CLEANS + POWER SNATCHES
Extension
Yesterday on the deadlift we talked about the benefits of a more narrow stance and grip. While the start position will be relatively similar with the feet, athletes can aim for a slightly wider grip and a strong upper back. On the hang power clean, the hands will be just outside the hips. Athletes can also aim to pull the shoulders down and back. This slight extension through the upper back allows the bar to sit higher on the body than with drooped shoulders.

The hands will be wider on the power snatch. Athletes will set the hands further out on the bar so the bar is sitting right around the waistband when standing tall. The slight extension holds true here as well. Pull the chest up and shoulders back to allow the bar to sit higher. The weight is more likely to pass through the correct positions when we find this solid upper body position.

OVERHEAD SQUATS
Wrap the Lats
One of the cues we’ve used before with the overhead squat is to point the elbows down towards the ground instead of back. The goal of this cue is to get athletes to externally rotate the shoulder, which is the most stable position to support weight overhead with. While some athletes respond to this cue well and are able to rotate their who arm and shoulder, many athletes just rotate the elbow. The best cue is the one that works, and that one doesn’t work for some athletes. A better one may be to “wrap the lats.” The goal here is to try and wrap the lats around the rib cage. Doing so externally rotates the shoulder and packs it down into a position that can support a lot of weight. View demonstration of wrapping the lats here.

STRATEGY
POWER SNATCHES

  • Singles here will likely be the best option

OVERHEAD SQUATS

  • Can use the last power snatch as the start of the first overhead squat
  • Ideally going unbroken here
  • Take a little longer before the last power snatch to ensure big sets

HANG POWER CLEANS

  • 2-3 sets from the beginning
  • 2 sets: 8-7
  • 3 Sets: 6-5-4

DOUBLE UNDERS + ROW

  • Keep these smooth and steady
  • Speed based on confidence on the barbell
  • Slow these down if you know barbell will be a struggle