W.O.D. Friday 1/4/19


W.O.D. Friday 1/4/19

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Strength – 15 minutes

Find a heavy 5 rep push press

***no rebend of knees, like the push jerk is allowed

Athletes will team up on racks to build to their heavy set of 5. Completing sets of less than 5 reps is recommendded when building up. Somewhere between 2-3 reps will get athletes sufficiently prepared before they arrive at a weight that they would like to complete for 5 reps. Looking to only complete 2-3 sets at 5 reps total.

The push press is the focus of this two part workout. Athletes will first build to a heavy set of 5 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In the conditioning, the reps will continue to increase by 2 reps until the 12 minutes is up. There is no need to stand to full extension on the box overs.

The two common overhead movements that involve the legs are the push press and the push jerk. The push press involves athletes driving the weight from the shoulders to overhead with no re-bend of the knees. The push jerk involves the same motion, except this time athletes can re-bend the knees to receiving the weight. When athletes get tired during the push press, you’ll often see them re-bend the knees, as that is path of least resistance once the upper body tires. There is place for both movements, but today let’s make sure that all reps are push presses and not push jerks.

As many reps as possible in 12 minutes of…

2 Push Presses 115/85
2 Toes to Bar
2 Box Overs 24/20
4 Push Presses
4 Toes to Bar
4 Box Overs
6 Push Presses
6 Toes to Bar
6 Box Overs

…and so on increasing by 2’s time is up…

*Scaling toes to bar…
-Reduce Reps
-Toes as High as Possible
-Knees to Chest
-Knees Up

Where athletes elbows are in relation to the ears can tell you a lot about the rhythm of their swing. When athletes are in their arch position, the ears should be forward of the elbow. When athletes are in their hollow position, the ears should be behind the elbow. The movement of the ears is initiated through the shoulders and not the head. If the shoulders are working in both directions, the ears will be moving in both directions. If athletes find themselves having to double kip, look for their ears for some information.

Knees Out
On both the jump and the land of the box jump over, we can look for the knees to track out. While they do not need to be excessively driven out, we do not want them to cave in. Knees out instead of knees in uses more muscles, creates more power, and keeps the joint in a safe position.

Stay in the Box
In this workout, there is the box we are jumping on and the imaginary box on either side of the box that can help keep us on track. It is common to see athletes go for a long walk after completing a box over. This walk is more mental than physical. Let’s beat the box and not let the box beat us. Stay close to that thing. Even if you are resting, stay within an arms length of the box to win that mental and physical battle. Athletes are more likely to get the work done faster if they are close, just like athletes are more likely to get work done if they stay at their desk instead of wandering around the office.

Push Press
Our focus today is controlling the descent on the dip. When the dip is rushed, the bar sometimes loses contact with the shoulders. Other issues include weight shifting to the toes and torso dropping forward. Going slower on the dip than on the drive better enables athletes to keep the heel down and chest up.

Keeping the heels down is important for balance, but also in getting a good drive into the bar. Athletes can focus on keeping the heels on the ground until the hips and knees extend. They will likely come off the ground a little as a follow through to the extension, but should stay grounded until that happens.

The work that counts is the work that isn’t shown on the screen. The double digit rounds is where the workout truly begins. There is more reps in the rounds of 10 and 12 together than there is in the rounds of 2, 4, 6, and 8 combined. Athletes will likely want to control the tempo on the rounds of 2’s through 8’s to be able to thrive in the double digit rounds. If athletes had to pick a movement to break up more than the other, it would be the toes to bar over the push press. Getting back on the pull-up bar is quicker than cleaning the barbell back up to the shoulders. Planning to break the toes to bar and/or push press into 2-3 planned sets come the double digit rounds will keep athletes moving forward for the majority of the 12 minutes.