W.O.D. Monday 7/29/19

28
Jul

W.O.D. Monday 7/29/19

DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we loose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.


Conditioning WOD – 24 minutes

4 Rounds for TOTAL reps (keep a running total):
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

GENERAL

  • 4 minutes on, 2 minutes off for 4 rounds
  • Choose weights and variations that allow you to move for the majority of the movement
  • Lighter and less complex is better if you’re on the fence
  • Score is total reps across the 4 rounds

TOES TO BAR

  • Choose a toes to bar variation that you can get 12-15 reps within the minute

BARBELL MOVEMENTS

  • Choose very light weight on the barbell
  • Something you could complete 25+ snatches unbroken if needed

LOGISTICS

  • Start athletes at different stations if short on bikes
  • Sub row for calories for bike if needed

TOES TO BAR
Meaty Grip
How we grip the bar can make a big difference in the toes to bar. Having a more meaty grip allows athletes to stay secure on the bar, engages more muscle, and gives them more control on their kip swing. The points of performance here are:

  • Bar in palm, not fingertips
  • Knuckles pointing towards ceiling
  • Thumb wrapped around the bar

Head Back, Head Through
A balanced kip swing is equal parts hollow and arch positions. As athletes press and pull with the shoulders during the movement prep, we can look to use the arms to push the head behind the elbows and pull the head forward of the elbows.

Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

Movement Substitutions
Feet as High as Possible
Knees to Chest
Knees Up

POWER SNATCHES
Meaty Grip
We’re also looking for a meaty grip on the power snatches. The combo of toes to bar directly into power snatches will be made easier with the hook grip. This can take some of the forearm burn out of the movement and allow for a more powerful hip extension. The other thing we can think here with our grip is knuckles towards the floor. This helps athletes keep the bar closer to the body during the first and second pulls.

Movement Prep
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Hang Power Snatches
3 Power Snatches

THRUSTERS
Head Back, Head Through
We moved our bodies under the bar in the toes to bar. Now we have to move the bar around our body, specifically our head, in the thruster. Keeping a straight bar path is easier on the shoulders and moves that bar a shorter distance. As the bar is being jumping off the shoulder, we can move the head back by tucking the chin. Once the bar is overhead, we can return the head to neutral position to lock the bar out over the middle of the body.

Movement Prep
4 Strict Presses
4 Push Presses
4 Front Squats
4 Thrusters

*Build to Workout Weight *

STRATEGY
GENERAL

  • Consistency across the 4 rounds is key
  • Choosing a number goal or a time moving goal can help you stay consistent
    • Rep Goal: 10-15 reps on the minute
    • Time Goal: Tabata style or tabata variation (20 sec on, 10 sec off)

TOES TO BAR

  • Time Goal Options:
    • 3 Rounds of 10 Seconds on, 10 Seconds off
    • 2 Rounds of 20 Seconds on, 10 seconds off
    • 1 Round of 40 Seconds on, 20 seconds off
  • Rep Goals: 12-15 Reps
    • 1 Set: 12-15
    • 2 Sets: 6-6, 7-5, 8-7, 9-6
    • 3 Sets: 4-4-4, 5-5-5, 6-5-4

BARBELL MOVEMENTS

  • Time Goal Options:
    • 2 Rounds of 20 Seconds on, 10 seconds off
    • 1 Round of 40 Seconds on, 20 seconds off
  • Rep Goals: 12-15 Reps
    • 1 Set: 12-15
    • 2 Sets: 6-6, 7-5, 8-7, 9-6
    • 3 Sets: 4-4-4, 5-5-5, 6-5-4

BIKE

  • Work hard for the full minute, knowing 2 minutes of rest is coming
  • You can even aim to increase pace with each 20 second window