W.O.D. Friday 6/11/21

10
Jun

W.O.D. Friday 6/11/21

Strength/Olympic Work – 10 minutes

Complete the complex, building in weight, every 2 minutes on the minute (5 sets)…

Power Clean + Hang Squat Clean + Squat Clean


DAILY MINDSET
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.


Conditioning WOD – 18 min cap

3 Rounds For Time:
400m Run
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Barbell: 185/125

*Score = Time it takes to complete the workout

WORKOUT BRIEF [0:00-3:00]
STIMULUS
This workout should finish between 10:00-14:00.
One round should take between 4:00-5:00.
Run = 1:30-2:00
Power Clean = :30
Hang Squat Clean = :45
Squat Clean = :45

MOVEMENTS
Power Clean/Hang Squat Clean/Squat Clean
Loading should allow for 8 unbroken repetitions when fresh. However, during the workout the athletes may choose to do singles in the Power Clean and Squat Clean. If athletes cannot do 8 consecutive repetitions, consider either lowering the load and/or reducing the repetitions to 5.

GENERAL WARM-UP [3:00-10:00]
Get Hot
High Knees
Butt Kickers
Jog
Skips High
Skips Long
Run (faster)
Soldier Kicks
Burpee Broad Jump
Run (faster)

Mobility
1:00 Samson Stretch (each side)

Activation
Clean Barbell Warm-Up – 5 Reps of Each
Deadlift
Hang Muscle Clean
Elbow Rotations
Front Squat
SPECIFIC WARM-UP / TEACHING [10:00-18:00]
**FOCUS: FINDING A STRONG RECEIVING POSITION DAILY VIDEO
A strong receiving position for a Power Clean and Squat Clean requires flat feet, knees in line with the toes, hips back, shoulders slightly forward, and barbell resting on the torso/shoulders with a neutral spine. The depth of the receiving may differ, but the aforementioned positions do not. Today we can focus on how our athletes can find the appropriate receiving position for them.

Clean Warm-Up – Coach Led
Footwork Drills (no barbell) – Consistency of footwork – INSTRUCTION
10 Jump, Land & Pause (hands by the side) (Assess jumping to landing aka hip to shoulder width)
10 Jump, Land & Pause (hands by side to shoulders) (Assess jumping to landing aka hip to shoulder width)

INSTRUCTION
5 x 1 Hang Power Clean & pause (Assess receiving position) + 1 Front Squat & pause (Assess receiving position)

5 Squat Cleans w/ pause in squat (Assess receiving position)

Practice:
3 Power Clean
3 Hang Squat Clean
3 Squat Clean

PRACTICE ROUND & BATHROOM BREAK [30:00-35:00]
1 Round – w/ workout weight
Run 50m
2 Power Cleans
2 Hang Squat Cleans
2 Squat Cleans

WORKOUT [35:00-50:00]
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
Try to not place too much emphasis on the run. You can make up the :20 that would have been gained by running faster, by not resting as much on the barbell.
Working extra hard to shave off :10 on the run, could put you in a :30 recovery before your first Power Clean. Run steady and be primed for singles on the Power Clean.
Singles may be the way to go on the Power Clean. This will help save the grip for the Hang Squat Cleans that we are looking to be unbroken if possible.
Fast singles on the Squat Cleans may also be the better option for efficiency.
That being said, on the last round take a gamble and try to hang onto the bar longer
COOL-DOWN [50:00-60:00]
2:00 Recovery
1:00 Wrist Stretch (:30 each side) Video
1:00 Puppy Pose Video
1:00 Couch Stretch (:30 each side) Video

MODIFICATIONS
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

RUN

  • 500/400m Row
  • 400 Meter Ski Erg
  • 25/18 Calorie Bike

SQUAT CLEAN

  • Decrease Load
  • Decrease Reps
  • Single Dumbbell Squat Clean
  • Med Ball Clean
  • Power Clean + Front Squat

HANG SQUAT CLEAN

  • Decrease Load
  • Decrease Reps
  • Single Dumbbell Hang Squat Clean
  • Hang Power Clean + Front Squat
  • Med Ball Hang Squat Clean

POWER CLEAN

  • Decrease Load
  • Decrease Reps
  • Single Dumbbell Power Clean
  • Med Ball Power Clean

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets. (Repeat from Last Week, Look to Increase in Load)