W.O.D. Wednesday 6/24/20

23
Jun

W.O.D. Wednesday 6/24/20

DAILY MINDSET

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.


Strength

From the racks:

3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

*3 scores. Post your best score at each movement


Conditioning WOD

[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)

WORKOUT BRIEF [0:00 – 5:00]

DESCRIPTION

  • Each round of todays interval workout includes the same amount of work completed in 3 different iterations
  • The total amount of work in each 5-minute window is 30 reps at each movement
  • You’ll work through the listed reps and rest with whatever time remain until the next window
  • With rest built in, we’re looking to move quickly through each interval
  • To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
  • This gives you at least 1 minute of rest before beginning the next iteration
  • Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL DUMBBELL BURPEES

  • This movement is completed laterally over one dumbbell
  • The chest and thighs hit the floor in the bottom
  • You can jump up or step up out of the burpee
  • The feet should pass over the handle as you jump over the dumbbell
  • There is no need to stand to full extension on the jump

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • We’ll use a light-moderate load here, with the emphasis on cycling larger sets
  • This should be a weight that you could complete for 30+ reps unbroken when fresh
  • For this workout, we’ll alternate arms every 5 reps
  • Click Here to see a demo of this movement

TEACHING

SINGLE DUMBBELL HANG CLEAN AND JERKS

Elbows

The big technique focus of this movement will be the elbows. In the clean portion, let’s try to keep the elbows sewed to the rib cage. Unlike a Russian Dumbbell Swing, we don’t want the weight to swing far away from the body. A swing away leads to a loopy path to the shoulders and can cause the weight to crash on us or pull us out of position. Keeping the elbows sewed to the body allows for an efficient path to the front rack. The hips still open hard like they would is a swing, but the weight will stay closer to the body. In the jerk portion of the movement, make sure the elbow is right next to the ear at the finish. This ensures full range of motion and a stable, stacked position.

Two Gears

As far as cycling these reps, there are two gears we could choose to use. The first would be dropping right from overhead to between the legs. This is a similar motion to swinging a kettlebell. It is most definitely the fastest option and has the most momentum, but it can also be the most fatiguing. The second option would be to stop at the shoulders on the way down, similar to how you did on the way up. We essentially re-trace our steps from the upward portion of the movement. This option has less momentum and can be a little slower because of the pause, but it can also be the most sustainable option as it builds in a “mini break”. Feel out both options and see which one you find most consistent across the workout.

Movement Prep

Each Side With Lighter Weight:
5 Hang Power Cleans
5 Push Jerks
3 Hang Clean and Jerks (Stop at Shoulder on Way Down)
3 Hang Clean and Jerks (Don’t Stop at Shoulder on Way Down)

LATERAL DUMBBELL BURPEES

The Set-up

For the most efficient lateral dumbbell burpees, a good set-up position is a must. When standing next to the dumbbell, we can align our hips at or forward of the front bell. This allows for a seamless transition from the burpee into the jumping portion of the movement. If we set-up with the hips too far back, we could end up not getting the feet in line with the handle for the jump over. In this scenario, we would either have to take an extra step forward or miss the jump over the handle all together.

Two Gears

There are two gears we can move at during the lateral dumbbell burpees. The first option is the step-up burpee. This option is a touch slower, but very sustainable. It can also help with the accuracy of footwork. The second option is the jump up burpee. This option can be faster, but may not be as sustainable or accurate as the step-up option. Choose the one that will keep you moving the most during todays workout. You may opt to step-up early on and jump up as you get closer to the end of your final set of burpees.

Movement Prep

3 Regular Burpees
6 Lateral Hops Over the Dumbbell
3 Lateral Dumbbell Burpees (Step-up)
3 Lateral Dumbbell Burpees (Jump up)

MODIFICATIONS

SINGLE DUMBBELL HANG CLEAN AND JERKS

* Barbell Power Clean and Jerks

  • Odd Object Power Clean and Jerks Video
    * Kettlebell Swings
    * Slamballs Video

LATERAL DUMBBELL BURPEES

  • Regular Burpees

STRATEGY + WOD

GENERAL

  • With built in rest between rounds, look to move with a purpose through each station
  • While the reps looks different in each interval, the overall workload is the same
  • That being said, aim to keep these 3 scores within 10-15 seconds of each other
  • Use your first interval score to guide your efforts in the second and third

LATERAL DUMBBELL BURPEES

  • Find a pace for your burpees that supports your plan on the dumbbell hang clean and jerks
  • If we had to pick, it’s better to slow these down a touch in order to go bigger on the dumbbell
  • You’ll always be moving here, so find a steady rhythm and keep breathing

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • This is the most important movement in the workout, as it is the only one we would stop moving on
  • Plan out your breaks ahead of time and try to make them last less than 10 seconds
  • Keeping them to at least sets of 5 will make it easier to switch arms, as you have to change every 5 reps regardless
  • Consider the following sets in each interval
    • Set of 30:
      • 1 Set: 30
      • 2 Sets: 15-15 or 20-10
      • 3 Sets: 10-10-10 or 15-10-5
      • 4 Sets: 10-10-5-5
      • 5 Sets: 10-5-5-5-5
      • 6 Sets: 5-5-5-5-5-5
    • Sets of 15:
      • 1 Set: 15
      • 2 Sets: 10-5
      • 3 Sets: 5-5-5
    • Sets of 10:
      • 1 Set: 10
      • 2 Sets: 5-5