Team W.O.D. Saturday 2/9/19

8
Feb

Team W.O.D. Saturday 2/9/19

GENERAL

  • Complete all 3 rounds on the barbell before moving to the bike
  • Teams will break up reps how they see fit

BARBELL MOVEMENTS

  • Push Jerk will be limiting factor
  • Choose weights for that you could complete at least 30, 20, and 10 reps unbroken when fresh

BIKE

  • 2 Girls / 1 Guy: 80 Calories
  • 2 Guys / 1 Girl: 90 Calories
  • If not enough bikes complete Equal Calorie Row or Ski erg

LOGISTICS

  • Ok for teammates to use multiples bars if they are using different weights
  • Score is total time
  • If time capped, add 1 second for every rep not completed
  • Stagger by 5 minutes and complete 2 heats if short on bikes and a large group if needed

THE WHY
With the push jerk being the limiting factor, it is important that teammates choose the right weight for them, not necessarily what their other partners are doing. If they end up having to do singles on the push jerks because the bar is too heavy, there will be an imbalance in how the workload is spread amongst the team. This is why having multiple barbells on the floor is encouraged. If each teammates chooses the right weight for them, the team gets the best workout possible.

Team Conditioning WOD – 30 minute cap

Teams of 3, splitting reps however desired…

For total time…
3 Rounds:
30 Deadlifts 95/65
30 Hang Power Cleans 95/65
30 Push Jerks 95/65

100/70 Calorie Bike

2 Rounds:
30 Deadlifts 135/95
30 Hang Power Cleans 135/95
30 Push Jerks 135/95

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts 175/125
30 Hang Power Cleans 175/125
30 Push Jerks 175/125

BIKE
Seat Height
In an individual workout, it is fairly easy to find the right seat height. If we have three teammates, there may be the possibility that they are all different heights. In this scenario, especially in a faster paced movement, we’ll tailor our seat height to the smallest teammate. The taller teammates can always get shorter, but the smaller ones can’t get taller. Rather than having to take the time to switch seat height back and forth, it may be better to just keep the transitions fast and have the taller athletes move quickly with their butts off the seats, in more of standing position.

DEADLIFT
Finish Position
On all three barbell movements, we’ll begin with the end in mind. By the end, we mean the finish position. On the deadlift, we’re looking for a totally straight body. When moving quickly, we sometimes see a coupe things. Athletes may not open up all the way, shortening the rep, or they may over-exaggerate the extension and lean back excessively. Looking for something right in the middle, with the shoulders stacked over the hips and the hips stacked over the ankles. This is the safest position and meets the standard of full extension.

Feel The Heel
This one applies to all three of our barbell movements, but is something we’ll touch on mainly here. We had some good practice yesterday with keeping the heels on the ground. The same goes for today. Feeling the heel on the ground will be easiest during the deadlift. As we get to the more dynamic barbell movements, athletes are more likely to get towards the toes. Let’s set the tone with the deadlift and carry that over into the hang and dip positions that follow. Feel the heel firmly planted on the ground.

HANG POWER CLEAN & PUSH JERK
Finish Position
The main goals of our finish positions today are to stay in control and finish the movement. When athletes are rushing to get through the movement, it is likely they are moving a little out of control. Putting the focus into standing up all the way can help athletes move better and more efficiently. In both of these lifts, it is common to see athletes not open the hips all the way before bringing the bar back down. Let’s stand to full extension before that bar comes back down. Standing up all the way is a good sign of composure and balance.

STRATEGY
GENERAL

  • Move fast, but move well
  • Switch out before you start to slow down
  • Prioritize fast transitions

BARBELL

  • First Weight: Bigger sets doable, possibly 10’s
  • Second Weight: Shoot for somewhere between 5-10 reps
  • Third Weight: Think about switching every 3-5 reps
  • These are pretty numbers and suggestions, but it may not be perfect
  • Over communicate and switch out before things start to become too much of a struggle

BIKE

  • Switch every 7-10 calories or every 15-20 seconds
  • Get off the bike with the pedals moving quickly

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