W.O.D. Monday 6/8/20

7
Jun

W.O.D. Monday 6/8/20

DAILY MINDSET
“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in a different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.


Strength – 15 minutes

Using this progression find 3 sets of 3 for load on deadlifts

7 – 5 – 5 – 3* – 3* – 3*


Conditioning WOD

As many rounds + reps as possible in 16 minutes of…
100 Meter Double Dumbbell Farmers Carry (50’s/35’s)
15 Toes to Bar
20 Double Dumbbell Deadlifts (50’s/35’s)

WORKOUT BRIEF
STIMULUS
DESCRIPTION

  • This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells
  • Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
  • The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]

FARMERS CARRY

  • You’ll hold 2 dumbbells for this 100 meters farmers carry
  • Choose a weight here that allows you to complete the 200 meters unbroken when fresh

DOUBLE DUMBBELL DEADLIFTS

  • Only one head of each dumbbell has to make contact with the ground in the bottom of each rep
  • If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts
  • This should be a load that allows you to complete the 35+ reps unbroken when fresh
  • Click Here for a demo video of the double dumbbell deadlift

TEACHING
FARMERS CARRY
Grip
When gripping the dumbbells for the farmers carry, try to keep the weight parallel to the ground as you walk. Holding on to the center of the dumbbell can be most helpful for this. A balanced dumbbell makes for a balanced body. When the dumbbells are tilted forward, it is common to also see the body tilted forward out of a neutral position.

Shoulder Position
Look to keep the shoulders down and centered as you walk. Like the right grip, this also helps maintain good posture and keeps the dumbbells off the body. A proper shoulder position keeps the weight on the outside of the body instead of resting on the legs. Dumbbells on the legs can slow down your walking speed. While weights on the outside of the body is more challenging, we get more out of the movement, as we have to stabilize the weight more with the core and shoulders.

DOUBLE DUMBBELL DEADLIFTS
Grip
Changing the grip slightly from the farmers carry can make the double dumbbell deadlift easier to complete with good mechanics. Slightly tilting the front dumbbell head down towards the ground and gripping towards the back bell makes for a slightly shorter range of motion. Because the dumbbell handle is lower to the ground than a barbell, it requires a lower set-up position. This lower set-up can sometimes lead to a rounded back in the bottom. Tilting the front head of the dumbbell down makes the range of motion closer to that of a barbell deadlift, which helps you maintain a neutral back.

Shoulder Position
While the dumbbells should tilt slightly forward in this movement, avoid rolling the shoulders forward or shrugging them up. Like the carry, we’re looking for shoulders that are down and centered. Rolling forward gets you to the ground faster, but in a bad position. Shrugging up makes the arms shorter, which makes getting to the ground more difficult.

MODIFICATIONS
FARMERS CARRY

  • Single Arm Farmers Carry
  • Odd Object Farmers Carry Video

DOUBLE DUMBBELL DEADLIFTS

  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Barbell Deadlift

STRATEGY
DUMBBELL MOVEMENTS

  • This combination of movements will be fairly taxing on the grip and shoulders
  • For that reason, taking some planned breaks can be helpful
  • On the carry, consider 1 quick break at the 50 meter mark to shake out the arms
  • On the deadlifts, consider the following quick sets:
  • 2 Sets: 10-10 or 12-8
  • 3 Sets: 7-7-6 or 10-5-5
  • 4 Sets: 5-5-5-5