Weightlifting Wednesday W.O.D. 6/2/21

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Jun

Weightlifting Wednesday W.O.D. 6/2/21

DAILY MINDSET
“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.


PART 1: BUILD TO A HEAVY SINGLE CLEAN & JERK

On a 25 minute running clock…

From 0:00-10:00

EMOM 10:00
1 Clean & Jerk
Minutes 1-5 (Warm-Ups)
Minutes 6-10 (Work Sets)

*Score = Log all 5 work sets. Score is heaviest load.
*Rest from 10:00-13:00

Athletes can start with an empty barbell or a light load.
The goal is to build across the EMOM.
1:00 goes by fast. Have athletes stage a few plates safely around the lifting area.


Conditioning WOD – 12 min cap

@13:00
For Time:
50 Clean and Jerks (135/95)
[Every minute, starting at 0:00 perform: 20 Double-Unders]

*Score = Total time to complete all 50 Clean and Jerks

WORKOUT BRIEF [0:00-5:00]
STIMULUS
Today we will lift before the ‘Main Event’.
We will spend 10:00 building to a Heavy Single Clean & Jerk.
The goal is not to necessarily PR, but rather dial in technique, lift heavy, and help with scaling for the WOD. But, if we get a PR…fantastic!
At 10:00, there will be a 3:00 break and then the WOD will start at 13:00.
For the WOD, the start of every minute, you will perform 20 Double-Unders and work through Clean & Jerks until the start of the next minute.
The goal is to complete 50 Clean & Jerks. This should take somewhere between 5:00-8:00.
Score = the time it take to complete 50 Clean & Jerks. The Double-Unders are just there to make things wonderful 😉

MOVEMENTS
Clean & Jerk
In any given minute, there should be ~:40 to do Clean & Jerks.
This means we should aim to clear 6-8 repetitions every minute.
6 reps/minute = ~8:00
7 reps/minute = ~7:00
8 reps/minute = ~6:00

Double-Unders
The Double-Under has been programmed to add a little annoyance, increase the shoulder burn, and raise the heart rate.
To help hit your personal threshold, consider decreasing reps and/or opt for singles to ensure we do not spend any longer than :15 on the rope.

GENERAL WARM-UP [5:00-10:00]
Get Hot + Mobility
30 Single-Unders
:30 Active Samson Stretch Video
30 Side-to-Side Single-Unders
:30 Leg Swings – all directions
30 Jump Rope Split Jacks
:30 Kang Squats

SPECIFIC WARM-UP (TEACHING) [10:00-20:00]
Double-Under (3:00)
:20 5 Single Hops + 1 Double Tap + 5 Single Hops
:20 I-Hops (Double-Taps)
1:00 Double-Under Practice (2 x :20 intervals – how many reps can our athletes get?)

DAILY FOCUS – CLEAN & JERK: HIPS GO UP & BACK DAILY VIDEO
Hip extension is one of the most cued position. We understand that extending the hip is important to increase performance, but is also important in helping decrease the risk of injury. After the hip extends up, it must push backwards to receive the load. We see this in the Clean and the Jerk.

Clean and Jerk Barbell Warm-Up (7:00)
3-5 Deadlifts
3-5 Hang to Elbows High
3-5 Muscle Clean (Coaches – assess for hips extending up)
3-5 Hang Power Clean (Coaches – assess for hips back in the catch)
3-5 Power Clean (Coaches – assess for hips & then back)

3-5 Push Press (Coaches – assess for hips extending up)
3-5 Push Jerk (Coaches – assess for hips back in the catch)

3-5 Clean & Jerks (w/ :02 pause in clean catch and jerk catch)

PRACTICE ROUND & PRE-WORKOUT BREAK [20:00-25:00]
1 Round – w/ workout weight
10 Double-Unders
3 Clean & Jerks
10 Double-Unders
2 Clean & Jerks

WORKOUT [25:00-50:00]
STRATEGY (FOR ATHLETES)
It will be very tempting to hit a big set at the start of this workout, but for today the challenge will be to work through sets that allow for minimal rest.
This could be via triples, doubles, or even singles. Singles will reduce the eccentric portion we feel when repping out. There is a time and place for “repping out”, but if we start this too soon, it could put us in a metabolic hole.
Consider doing a triple or double every time you get back to bar, then quickly shift to fast singles.
A strong finish requires operating at or just below your threshold, and hanging onto the bar for the final reps.

POST-WORKOUT [50:00-60:00]
2:00 Recovery / Log Scores
1:00 Happy Baby Video
:30 Figure 4 (each side) Video
1:00 Child’s Pose on Ball Video

MOVEMENT MODIFICATIONS
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

CLEAN & JERKS

  • Decrease Load/Reps
  • Hang Cleans (if cannot pull from the ground)
  • Double Dumbbell Clean & Jerks (or single)
  • Double Dumbbell Hang Clean and Jerks (or single)

DOUBLE UNDERS

  • 20 Line Hops Video
  • 30 Single Unders
  • 5/4 Calorie Machine

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

With Workout Weight Accumulate Time in the Bottom of a Squat
1:30 Back Squat
1:00 Front Squat
:45 Overhead Squat