W.O.D. and Endurance Tuesday 9/8/20

7
Sep

W.O.D. and Endurance Tuesday 9/8/20

*Today’s workout will be the same for both endurance and the daily! Enjoy 😉


DAILY MINDSET
“No one was ever wise by chance” –Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.


Strength – 10 minutes

On the minute for 10 minutes, complete 1 squat clean thruster. Find a max for the day


Conditioning WOD – 20 min cap

For Time:
20 Power Cleans (95/65)
20 Thrusters (95/65)
20 Push Press (95/65)
20 Hang Power Snatches (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

On the Minute: 5 Burpees

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

  • Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
  • The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
  • However, 5 burpees at the top of each minute will slow your progress
  • After finishing the burpees, you’ll pick up wherever you left off on the barbell
  • We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
  • We intended time range of this workout is between 12-18 minutes

BARBELL MOVEMENTS

  • While there are 6 total movements, some are more challenging than others
  • We want to choose our weight based off the one that is the most challenging for us
  • This will likely be the thrusters, overhead squats, or hang power snatches
  • Choose a light weight that allows you to complete 25-30 reps unbroken when fresh
  • Try to use one barbell weight across, unless there is one movement that is significantly different from the others
  • A common example here would be the overhead squats being more challenging than the rest due to mobility
  • In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats

BURPEES

  • Chest and thighs hit the floor in the bottom
  • You can jump-up or step-up off the floor
  • Jump to full extension with some air under the feet and a small clap overhead

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Active Spidermans Video
PVC Pass Throughs Video
Mountain Climbers Video
PVC Overhead Squats Video
Frog Hops Video
PVC Pass Throughs (More Narrow) Video
Slow Burpees
PVC Overhead Squats (More Narrow) Video

Overhead Squat 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]
Twisted Wall Squat: 45 Seconds Each Side
Video

PVC Sotts Press: 1 Minute
Video

DAILY TEACHING VIDEO
Click Here

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
BARBELL MOVEMENTS
Jump Hard
There are six different barbell movements, but we’ll keep our focus simple today. Although the weight is light, the volume of reps will be challenging. Instead of muscling the weight up, let’s focus on jumping hard. However, there is a difference between jumping hard and jumping high. Rather than jumping high off the ground, especially in the Olympic lifts, we want to jump hard to transfer the force from the push into the ground directly into getting the barbell moving up.. This can be demonstrated with a high and floating bodyweight jump vs. a hard and fast bodyweight jump. Take a look at the Daily Video for a visual of this teaching point.

Movement Prep
5 High Jumps (No Weight)
5 Hard Jumps (No Weight)
5 Power Cleans
5 Hang Power Snatches
5 Front Squats
5 Push Press
5 Thrusters
5 Overhead Squats

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
4 Burpees
4 Power Cleans
4 Thrusters
4 Push Press
4 Hang Power Snatches
4 Overhead Squats
4 Front Squats

1 Round
With Workout Weight:
2 Burpees
2 Power Cleans
2 Thrusters
2 Push Press
2 Hang Power Snatches
2 Overhead Squats
2 Front Squats

STRATEGY + WOD [35:00-60:00]
GENERAL

  • Today’s workout is all about getting started on the barbell movements as quickly as possible following the burpees
  • The burpees are essentially the “recovery” of the workout
  • Move at a steady pace that allows you to get your hands on the bar immediately after the 5th rep
  • Breathing through your burpees and transitioning directly to the bar will help you get deep into the set of 20 quickly
  • A good way to think about each barbell movement is two sets of 10
  • It is much easier to pick up the bar quickly when you only have to get 10 reps done instead of 20
  • Follow this “just start” format across the board to efficiently start checking barbell movements off the list

MODIFICATIONS
ALL DUMBBELL MOVEMENTS

  • 30 Reps Of Single Arm Movement (15 Per Side)
  • Single Dumbbell Power Cleans
  • Single Dumbbell Thrusters
  • Single Dumbbell Push Press
  • Single Dumbbell Power Snatches
  • Single Dumbbell Overhead Squats
  • Single Dumbbell Front Squats

Accessory

Body Armor (A)
2 Sets:
10 Romanian Deadlifts
50′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

Body Armor (B)
2 Sets:
5 Romanian Deadlifts
25′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets