W.O.D. Monday 3/18/19

17
Mar

W.O.D. Monday 3/18/19

DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase everywhere she goes.
These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we?
If we were to take away our job, our possessions, how would one describe us?

Let character be what defines us. Let it be our loudest statement.


Conditioning WOD – 25 minutes

5 Rounds: Complete one round every five minutes….
15 Box Overs 24/20
12 Deadlifts (185/125)
9 Hang Power Cleans (185/125)
6 Push Jerks (185/125)

*slowest round is your score for the day

GENERAL

  • 5 Intervals of Box Overs and 1 Heavier Round of “DT”
  • With rest built in, the goal is to go big on the barbell
  • Score is slowest interval of the 5 intervals

BARBELL

  • The push jerk or hang power cleans will likely be the limiting factor
  • To get the intended stimulus, we shouldn’t have to take more than one very short break on the deadlifts and hang power cleans, and no breaks at all on the push jerks

LOGISTICS

  • Stagger starting groups at 2-3 minutes to accommodate boxes if needed
  • Line boxes up either at the front of both areas of through the middle for efficiency on space

BOX OVERS

  • No need to stand to full extension on body

Where to Rest

Although there is no need to stand to full extension, standing tall and “resting” on top of the box may be easier than spending more time on the floor. When we come to a dead stop on the floor, we lose the benefits of the stretch reflex. This reflex helps us get the job done with less energy.

*For those athletes who choose to jump down, this would essentially be a rebounding box jump. For those who choose to step down, this means immediately jumping up when the second foot hits the floor.

DEADLIFTS

Find the Heels

The deadlift is the most simple and least dynamic of our three lifts today. For that reason, it sets the tone for all of them. When pressing into the floor, we want to feel the heel on the ground. This doesn’t mean the toes come up off the floor, rather that the heels and the toes are working together to create as much contact with the floor as possible.

Open the Hips

The deadlift also sets the tone for opening the hips all the way. It is common when cycling reps quickly to short hip extension. At the finish of each repetition, athletes want to make sure that the hips, shoulders, knees, and ankles are all in one straight line.

HANG POWER CLEANS

Find the Heels

We start to get a little more dynamic with the hang power clean. This movement will be a lot like the Russian Kettlebell Swings we did last Tuesday. Rather than rolling forward onto the toes, we want to snap the legs straight by “jumping through the heels”. This helps keep the weight balanced and further includes the glutes and hamstrings.

Open the Hips

If we can find the heels, we also have a better shot at opening the hips. We almost want to over-exaggerate the jump here. Opening the hips all the way gives the bar more of a weightless feeling and gives athletes more time to get underneath the weight. Big jumps lead to big sets.

PUSH JERKS

Find the Heels

In our most challenging movement of the three, finding the heel will be very important. As athletes dip with the bar, they can think about sending their weight back. With the weight going overhead, keeping the weight back in the heels will allow the bar to stay more balanced over the center of the body. If the weight is forward in the toes during the dip, the weight will also be forward on the catch. This will make the bar feel much heavier. Weight back, bar back.

Open the Hips

Just like with the hang power clean, let’s over-exaggerate our jump here. Pretend like there is 45 more pounds on the bar than there actually is. We’ll be more fatigued here, so a strong jump is necessary to get enough elevation on the bar and enough time to press ourselves down under.

STRATEGY

GENERAL

  • With rest built in, looking move quickly, but efficiently through each round
  • Big sets on the barbell are more important than fast box overs
  • Make your first round the slowest round to get a feel for things
  • Smooth is fast

BOX OVERS

  • Move with a purpose, but not at the expense of the barbell

DEADLIFTS

  • Compete first 11 Reps with the reverse grip
  • Complete final rep with the hook grip
  • This allows athletes to go right into the first hang power clean

HANG POWER CLEANS

  • There will be two common options here
  • First is to go 8 hang power cleans, rest, complete final rep, and go right into first push jerk
  • Second is to hang on for all 9 reps and go right into push jerks
  • Choose the option that allows you to go unbroken on the jerks

PUSH JERKS

  • Final movement before the rest
  • Once the bar is on the shoulder, try not to put these down

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