W.O.D. Monday 10/5/20

4
Oct

W.O.D. Monday 10/5/20

DAILY MINDSET
“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question: What could I have done better?


Strength – 15 minutes

Every 3 minutes on the minute for 15 minutes (5 sets) complete…
3 Front Squats + 6 Back Squats Superset
(immediately into the back squat after the front squat)

Set 1: 50% 1RM Front Squat
Set 2: 53% 1RM Front Squat
Set 3: 56% 1RM Front Squat
Set 4: 59% 1RM Front Squat
Set 5: 62% 1RM Front Squat

*If you don’t know your 1 rep max FS, each set you get increasingly uncomfortable as you go


Conditioning WOD – 16 minutes

[On the 0:00]:
400m Run/500m Row/400m Ski/1200m Bike (your choice)

[On the 3:00]:
3 Rounds for time of…
15 Hang Power Cleans (135/95)
12 Lateral Barbell Burpees
9 Thrusters (135/95)

[On the 13:00]:
400m Run/500m Row/400m Ski/1200m Bike (your choice)

WORKOUT BRIEF
DESCRIPTION

  • You’ll have time caps to complete each of the 3 scored sections in today’s workout
  • Aim to complete each of these efforts before the capped time to be able to rest and transition to the next part
  • Record your score for the 400m run, the 3 round triplet, and the second 400m run separately
    *If you do not finish the workout within the time cap(s), add one second to each 10m you did not complete on the run or per rep on the workout. Ex – 350m ran before cap = 3:05 (1 sec per 10m)
  • Your final score will be all three of these times added together

BARBELL MOVEMENTS

  • Choose your weight for the barbell movements based off the more challenging station – the thruster
  • This should be a heavier weight, but one that you can complete within 2 sets on every round
  • This 3 round triplet is meant to be a grind, but each movement should take 1 minute or less to complete
  • Maintaining 1 minute or less for each movement gets you in under 9 minutes to allow some rest
  • Adjust the weights as necessary to meet this recommendation

LATERAL BARBELL BUPREES

  • You do not have to stand to full extension when jumping over the bar
  • Jumping up and stepping up off the floor are allowed
  • Jump over the bar with two feet for “RX”

GENERAL WARM-UP
4 Minutes For Quality
100 Meter Easy Run
10 Slow Wall Squats Video
5 Push-up to Down Dog Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Front Rack Stretch: 1 Minute
Video

Wrist Stretch: 30 Seconds
Video

Barbell Front Squat Hold: 1 Minute
Video

TEACHING + SPECIFIC WARMUP
RUN
Absorb the Weight
The theme across our running and barbell movements today is “absorb the weight.” With each step during the run, we have to effectively absorb all of our bodyweight on just one leg. We want to treat or legs like shocks by landing softly on the ground. To practice this here, we can jump in the air with two feet and then land on just one as quietly as possible. This will train us to land with the feet softly and directly underneath the body.

Movement Prep
10 Jump and Lands on Single Leg (5 Each Side)
100 Meter Run

HANG POWER CLEANS
Absorb the Weight
In the hang power clean, we want to meet the bar and absorb the weight into the front rack. There are two ways we can think about this:

  1. Land with the hips back instead of hips forward (power clean vs. power lean)
  2. Meet the bar with the shoulders at the height you pulled it to (don’t pull it too high and let it crash down on you)
    Just like with the run, think about getting the bar to land softly on the shoulders on each rep.

Movement Prep
20 Seconds Front Rack Dips
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (Just Above the Knee)

THRUSTERS
Absorb the Weight
With the bar coming down from overhead, we also want to absorb the weight down into the squat. Use the bar contacting the shoulders as your cue to initiate the squat. If we squat too early, the weight has a tendency to crash on us. Bar hits the shoulders, then we start the squat.

Movement Prep
5 Push Press
5 Front Squats
5 Thrusters

PRACTICE ROUND
1 Round
With Workout Weight:
4 Hang Power Cleans
3 Lateral Barbell Burpees
2 Thrusters
100 Meter Run

STRATEGY + WOD
GENERAL

  • The goal here is to complete all 3 efforts under their respective caps
  • There is just a little rest between each round, so find a moderate pace that you see yourself maintaining past the opening run or machine

TRIPLET

  • The rep numbers of this triplet don’t look that intimidating, but the weight makes them more challenging
  • Plan to chip away at the barbell movements from the first set
  • Having manageable sets in mind from the beginning will help you rest less before and after each
  • Move at a pace through the burpees that allows you to get your hands right on the bar for the first set
  • Consider the following options for the sets of 15 and 9:
  • Sets of 15:
    • 1 Set: 15
    • 2 Sets: 8-7 or 10-5
    • 3 Sets: 5-5-5 or 6-5-4
    • 4 Sets: 4-4-4-3
  • Sets of 9:
    • 1 Set: 9
    • 2 Sets: 5-4
    • 3 Sets: 3-3-3 or 4-3-

MODIFICATIONS

15 HANG POWER CLEANS

  • 15 Double Dumbbell Hang Power Cleans
  • 15 Kettlebell Swings
  • 20 Single Dumbbell Hang Power Cleans (10 Each Side)
  • 20 Slamballs Video

12 LATERAL BARBELL BUPREES

  • Regular Burpees

9 THRUSTERS

  • 9 Double Dumbbell Thrusters
  • 18 Single Arm Dumbbell Thrusters (9 Each)
  • 18 Single Dumbbell Goblet Thruters Video
  • 27 Jumping Air Squats Video