Worshipful W.O.D. 5/4/19

Worshipful W.O.D. 5/4/19

WORSHIP

 

MESSAGE

The God who Fights for You (Deuteronomy 3:22)

WORKOUT

Warm-up

30 Seconds Each:
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Narrow Pass Throughs
PVC Overhead Squats
Push-up to Down Dog

Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Thrusters

Lesson of the day

THRUSTERS
Straighten the Legs
Our main focus on all three barbell movements today will be straightening the legs. With the thruster, we want to straighten the legs aggressively as we come out of the squat. This hard triple extension will help athletes get the bar overhead quickly. Especially with a heavier thruster today, we are thinking less reps, but better reps. It is better to launch 3-5 reps overhead per set than it is to press out more.

HANG SQUAT CLEANS
Straighten the Legs
On the hang squat clean, the goal for extension is the same. This time, the bar is going from the above the knee to the shoulder instead of shoulder to overhead. Jumping hard by straightening the legs gives athletes more time to pull themselves under the weight and into the squat. The addition to this movement is also to make sure to straighten the legs and stand tall to finish the movement. When cycling the barbell quickly, it is common to bring the bar back down before standing all the way up.

OVERHEAD SQUATS
Straighten the Legs
Just like we did at the finish of the hang squat clean, we want to ensure full range of motion by standing to full extension in the overhead squat. In this finish position, all the joints are stacked over each other. Wrists, elbows, shoulders, hips, knees, and ankles will all be in one straight line. Pushing the hips forward when coming out of the squat is something that can help athletes cycle these reps faster and maintain full range.

WOD and Strategy

“Sleep Walk” (3 Rounds for reps)

Teams of 2:
7 Minute AMRAP:
80/60 Calorie Assault Bike
Max Overhead Squats (85/45) In Remaining Time (scale front squat same weight)

Rest 3 Minutes

6 Minute AMRAP:
60/50 Calorie Assault Bike
Max Hang Squat Cleans (85/65) In Remaining Time (scale kettle bell swings 53/35)

Rest 3 Minutes

5 Minute AMRAP:
40/30 Calorie Assault Bike
Max Thrusters (95/65) In Remaining Time (scale wall ball 20/14)

GENERAL

* Score is the sum of total reps at each barbell movement
* Must finish the bike first before moving to the barbell
* With rest built in, looking for a fast pace
* Switch before you slow down or near failure

BIKE
* Switch every 5-10 calories or 10-20 seconds

BARBELL MOVEMENTS
* The weight goes up with each barbell movement, so the reps we hold will likely be smaller in each

AMRAP
* As referenced before, try to hold somewhere in this range during the workout:
* Overhead Squats: 7-10 reps
* Hang Squat Cleans: 5-7 reps
* Thrusters: 3-5 reps

Yoga/Mobility

15 seconds each position
From Standing:
Straight legs – touch toes
Wide legs – touch both toes
Wide legs – both hands on right foot
Wide legs – both hands on left foot
Downward dog

From a lunge:
LEFT KNEE DOWN:
Deep Lunge – Both hands over head
Deep Lunge – Right elbow to instep
Deep Lunge – Left hand next to foot and turn towards knee
Straighten front leg a touch both hands to foot
Move front foot to side for kneeling side split (down knee still bent, other straight)
Move straight leg from side to back for pigeon pose
RIGHT KNEE DOWN:
Deep Lunge – Both hands over head
Deep Lunge – Left elbow to instep
Deep Lunge – Right hand next to foot and turn towards knee
Straighten front leg a touch both hands to foot
Move front foot to side for kneeling side split (down knee still bent, other straight)
Move straight leg from side to back for pigeon pose

Against Rig
Door Stretch
Calf Stretch
Two Handed Pull

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