W.O.D. and Endurance Thursday 2/7/19

6
Feb

W.O.D. and Endurance Thursday 2/7/19

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GENERAL

  • Strict handstand push-ups for those with competitive goals
  • Dumbbell strict presses for those with goals outside the gym 50s/35s
  • No kipping handstand pushups – work on increasing your strength for strict handstand pushups

LOADING/STIMULUS

  • Looking to complete wallballs and pressing movement in 1-3 sets per round
  • Ideally completing the farmers carry with 1 break maximum

LOGISTICS

  • For those doing dumbbell strict presses, can also use dumbbells for the farmers carry to minimize equipment needed, otherwise use KBs if you are aiming for the heavier RX weight
  • Farmers carry is 200 feet, and cones need to be setup 40 feet apart (5 line touches=200ft) in the middle of the main gym floor and possibly in another place for larger classes, giving enough room for wall balls at the rigs and DUB presses on the outside edges
  • If larger class, start the class in 2-3 groups as different stations to accomodate the amount of KBs and DBs

THE WHY
For most athletes, the dumbbell strict press will be a great substitution for strict handstand pushups, as it uses the same muscle groups with less risk. For athletes with goals of competing, but who don’t quite have strict handstand push-ups yet, we want to get them into a variation that gives them appropriate volume and loading. We can always reduce the number of reps to something like 6 or 3. Another option would be to complete handstand push-ups with the feet on a box or from a bear crawl position. This gets them more upside down, but uses a smaller percentage of their body weight. This is essentially the ring row of the handstand push-up. Knowing why athletes come to the gym and their goals will help us better understand what movement (handstand push-up, handstand push-up variation, or dumbbell strict press) is right for them.

Conditioning WOD – 25 minute cap

6 Rounds for time of…
21 Wallballs 20/14
200ft KB or DB Farmers Carry 70’s/55’s
9 Strict Handstand Push-ups (RX-25s/abmat)

WALLBALLS
Laces
A good thing to keep in mind during the squat portion of the wallball is “laces in front of the face”. While the ball will likely return in a different way after each rep and the laces won’t necessarily be in front of the face, the benefit is in keeping the ball up and the chest up. When the chest drops, athletes have to move the weight a further distance and the ball has more of a chance to skim the wall early. When the ball is high and the laces are in front of the face, athletes are moving the weight a shorter distances from a better position.

Relax The Arms
At the top of the movement, it is common to see athletes leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receive the medicine ball for the next repetition. Especially in a shoulder heavy workout, this will enable athletes to minimize shoulder burn and hold on for larger sets.

FARMERS CARRY
Urgency
The farmers carry is generally known as a pretty grip intensive movement. However, if you’ve done them before, you know that they can be pretty hard on the shoulders as well. With strict handstand push-ups to follow, we want to minimize our time under tension here. Having a sense of urgency by speeding these up a little bit can help with this. Keeping the knees soft and feet moving quickly, athletes can complete more of a “farmers jog” than a carry. While this will be more taxing on breathing, it will save the shoulders a bit and clear the movement faster.

Money
Earlier in the week we had double unders. We talked about keeping the arms close to the body to minimize the amount of work the shoulders had to do. We can look to execute something similar with the dumbbells. The goal here is to keep the arms glued to the side to prevent any unnecessary swinging of the weight. The more the weight is moving, the harder the shoulders will have to work to stabilize. Athletes can pretend like they have dollar bills pinned between their arms and the body. We have to squeeze the arms tight so we don’t lose our money!

STRICT HANDSTAND PUSH-UPS
Distance From Wall
No matter if we choose the strict handstand push-up or dumbbell strict press today, the way our body is positioned should be relatively the same. Positioning on the dumbbell strict press is easier than being upside down on the wall, but we can aim to press our bodyweight from the same position. As we know, there is a standard for how high our heels have to be in the Open for handstand push-ups. If we’re doing handstand push-ups today, it is very likely that we’ll be doing the Open. The closer we are set-up to the wall, the taller we are. While going further away from the wall is easier to accomplish lockout, it is more difficult to meet the standard. Knowing the standard is coming, we can prepare for it in our training today. Let’s aim to stay fairly stacked in our strict handstand push-ups today, just like we would when pressing dumbbells overhead. If you want, you can even set up the Open standard to prepare for what’s to come.

Hips
Another thing that makes us taller when completing the handstand push-up is hip position. If athletes are able to keep the hips off the wall and tucked under the rest of the body, they are instantly a couple inches taller. If the lower back and abs relax so that the hips are on the wall, athletes lose a significant amount of height. A tight body is a tall body. Let’s try to improve the quality of the movement today instead of just doing it to get the reps done. Be your own judge and hold yourself to a high standard. No matter the movement (dumbbells or wall), the body should be in one straight line.

Movement Substitutions
Reduce Reps
Pike or Bear Crawl Handstand Push-ups
Dumbbell Strict Presses
NO KIPPING TODAY!

STRATEGY
GENERAL

  • Sticking point today will likely be the strict handstand push-ups or dumbbell strict presses

WALLBALLS

  • 2-3 Sets from the beginning
  • 2 Sets: 12-9
  • 3 Sets: 8-7-6
  • These will likely feel more difficult after the strict handstand push-ups than they do in the first round

FARMERS CARRY

  • Move quickly
  • Take one break at the halfway point if necessary to preserve the shoulders for the pressing to follow

STRICT HANDSTAND PUSH-UPS / DUMBBELL STRICT PRESS

  • Break these up early and often
  • Once they go, it’s hard to get them back
  • 2-4 sets from the very beginning
  • 2 Sets: 5-4
  • 3 Sets: 3-3-3
  • 4 Sets: 3-2-2-2

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 30 MIN

Climb the ladder as high as possible in 30 minutes of…

2 – 4 – 6 – 8 – 10… and so forth increasing movements by 2 reps/cals each round…

Wall Balls 14/10
KB/DB Farmer’s Carry line touches (40ft apart) 35s/20s
KB/DB Strict or Push Press 35s/20s
Calorie Row

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