W.O.D. Friday 5/29/20

28
May

W.O.D. Friday 5/29/20

DAILY MINDSET
“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?


For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 95/65

STIMULUS
DESCRIPTION

  • Burpees at the top of every minute will interrupt your progress on this chipper workout
  • Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
  • With whatever time remains in the minute, complete as many reps of the barbell movements as you can
  • After each set of burpees, pick up wherever you left off in the round
  • We expect this workout to take between 9-15 minutes to complete

BURPEES

  • This number is meant to be relatively small
  • This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
  • Adjust the rep number as needed to meet this stimulus
  • Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

BARBELL MOVEMENTS

  • We’ll use a single lightweight barbell for all 5 movements today
  • Choose your weight based off the most challenging for you – likely the overhead squat
  • This should be a load that you could cycle for at least 30+ reps unbroken when fresh
  • Within the workout, we’re looking for touch and go sets throughout

STRATEGY
GENERAL

  • The big difference between that workout and this workout is the weight today is a lighter – which allows you to be more aggressive with each effort on the barbell
  • There are a couple ways to approach this workout
  • The first is to maintain a steady speed throughout the workout
  • In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout
  • This likely means steady burpees followed by smooth, controlled sets on the barbell
  • The second option is to work at a higher intensity and include some rest in each round
  • In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
  • The shorter amount of time you work, the faster your pace should be, as there is more rest built in
  • The faster pace of this strategy allows you to get a good deal of work done in less time
  • The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute


Accessory

3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups

Rest 1 Minute Between Sets

STIMULUS
DESCRIPTION

  • Todays Body Armor will target the front side and the back side of the body
  • Each round lasts 2 minutes and is followed by 1 minute of rest
  • In these 30 second windows, you’ll accumulate as many reps as you can
  • We’ll alternate between a pulling movement and a pressing movement
  • This will allow you to keep moving for the majority of the 30 seconds

MODIFICATIONS
PUSH-UPS

  • Hand Release Push-ups Video
  • Elevate Hands to Box or Bench
  • Knee Push-ups

DOUBLE DUMBBELL MOVEMENTS

  • Use a Single Dumbbell (30 Seconds Each Side)

MOVEMENT VIDEOS

  • Double Dumbbell Row: Video
  • Chest Slap Push-ups: [Video]()
  • Double Dumbbell Romanian Deadlifts: Video