W.O.D. Wednesday 8/12/20

11
Aug

W.O.D. Wednesday 8/12/20

DAILY MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.


Strength – 15 minutes

Work up to a heavy 1 rep overhead squat


Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of…
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)


WORKOUT BRIEF [0:00 – 5:00]

DESCRIPTION

  • Today’s longer AMRAP combines moderate weightlifting movements with gymnastics
  • This grippy piece will challenge your overhead stamina, midline, and conditioning
  • Over the 16 minutes, you can expect to complete 2-3 rounds (~6:30-10 Minute Rounds)

BARBELL MOVEMENTS

  • Let’s use the same weight for both barbell movements today
  • Choose your barbell movement based off the movement that is more challenging for you
  • This should be a load that allows you to complete both stations unbroken when fresh

TOES TO BAR

  • If you have 20+ toes to bar unbroken, complete this station as written
  • If you’re not there yet, consider reducing reps or choosing a variation from “modifications”

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • We’ll alternate arms every 5 reps for this station
  • After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
  • This should be a load that you are capable of completing for 30+ reps unbroken when fresh

GENERAL WARM-UP [5:00 – 12:00]

30 Seconds Each

Active Samson + Air Squat Video
PVC Pass Throughs Video
PVC Straight Leg Swings Video

Active Spiderman + Hamstring Stretch Video
PVC Overhead Squats Video
PVC Hollow Hold Video

Inchworm to Push-up Video
PVC Sotts Press Video
PVC Arch Hold Video

Snatch Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]

Barbell Thoracic Opener: 1 Minute

Video

Dumbbell Warrior Squats: 1 Minute

Video

DAILY TEACHING VIDEO

Click Here

TEACHING + SPECIFIC WARMUP

POWER SNATCH 

Punch

Our singular focus on all four movements today will be on punching! You can take a look at the Daily Video for a visual on all these teaching points. For the power snatch, we’re talking about punching the head through and hands up. This aggressive turnover with the upper body gets the weight to a balanced, locked out position quickly.

Movement Prep

3 High Hang Power Snatches
3 Hang Power Snatches
6 Power Snatches

OVERHEAD SQUATS

Punch

In the overhead squat, let’s focus on always punching up into the bar. No matter if our body is moving down or up, we always have to be pushing up against the weight that’s trying to push down on us. This leads to a strong and supported position with locked out elbows. We’ll feel this out with some tempo overhead squats.

Movement Prep

5 Tempo Pausing Overhead Squats (3 Seconds Down + 3 Seconds Pause)
5 Overhead Squats

TOES TO BAR

Punch

The thing we’re trying to nail in the toes to bar is a good arch position. Missing this position limits our power and can disrupt rhythm and timing. Imagine a pane of glass running straight down to the floor from the bar. Look to punch your chest through the window on each rep to get to that good, tight arch position.

Movement Prep

10 Scap Pull-ups Video
3 Strict Toes to Bar Video
15 Second Arch Hold on Floor Video
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

SINGLE ARM DUMBBELL HANG CLEAN AND JERK

Punch

Similar to the power snatches, we’re looking for a hard punch on the dumbbell hang clean and jerks. Let’s think of this punch in two places. First, look to punch the elbows quickly forward in the clean to get the bell to the front rack. Second, look to punch the elbows quickly overhead in the jerk portion of the movement. Keeping a secure, but relaxed hand (not a death grip) can help with a quick punch with the elbows.

Movement Prep

Each Arm With Lighter Dumbbell:
6 Hang Power Cleans
6 Push Press
6 Hang Clean + Push Jerks (3 Each Side)

PRACTICE ROUNDS

1 Round

With Lighter Weights:
5 Power Snatches
5 Overhead Squats
5 Toes to Bar
10 Single Arm Dumbbell Hang Clean and Jerks (5 Each)

1 Round

With Workout Weights:
3 Power Snatches
3 Overhead Squats
3 Toes to Bar
6 Single Arm Dumbbell Hang Clean and Jerks (3 Each)

STRATEGY + WOD

POWER SNATCHES

  • While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes
  • Find a pace between single reps that allows you to thrive through the overhead squats

OVERHEAD SQUATS

  • With the bar locked out overhead, look to minimize your sets of overhead squats
  • Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score
  • We’d rather hold on here and break up the toes to bar that follow more
  • Look to clear this station in 1-3 quick sets
  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5

TOES TO BAR

  • Coming off the overhead squats, the upper body and midline may be pretty fatigued
  • That being said, consider smaller sets with smaller breaks on this movement
  • Check out the following options:
  • 2 Sets: 15-15
  • 3 Sets: 12-10-8 or 10-10-10
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s or 10-8-6-4-2
  • 6 Sets: 5’s
  • 7 Sets: 6-4-4-4-4-4-4

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • With the bell in the hang position, we are incentivized to cycle sets on this movement
  • Aim to complete at least 10 reps (5 each side) before putting the weight down
  • Knowing you’re going with singles on the power snatches to follow might allow to you hold on for larger sets
  • Consider the following options:
  • 1 Set: 40
  • 2 Sets: 20-20
  • 3 Sets: 15-15-10
  • 4 Sets: 10-10-10-10

MODIFICATIONS

POWER SNATCH

  • Double Dumbbell Power Snatches (10) Video
  • Single Dumbbell Power Snatch (10 Each Side)
  • Odd Object Ground to Overhead (20) Video
  • Kettlebell Swings (20)
  • Slamballs (20) Video

OVERHEAD SQUATS

  • Front Squats (20)
  • Single Arm Dumbbell Overhead Squats (10 Each Side) Video
    * Single Dumbbell Goblet Squats (20)
    * Wallballs (20)
    * Medicine Ball Squat Cleans (20)
    * Odd Object Overhead Squats (20)

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbows/Chest/Waist
  • Toe Raises Video
  • Sit-ups (60)

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

* Barbell Hang Power Clean and Jerks (10)

  • Odd Object Power Clean and Jerks Video (40)
    * Kettlebell Swings (40)
    * Slamballs (40) Video
    * Box Jumps (40)

ACCESSORY

Midline

3 Rounds Not For Time:
1,000 Meter Ski Erg
25 Weighted AbMat Sit-ups Video

Sub 4 Minute Any Machine For Ski Erg