W.O.D. Monday 4/15/19

14
Apr

W.O.D. Monday 4/15/19

Don’t forget about our Physical Therapist, Katie Cook and her certified rock blading/rock taping MoveWell service she offers every Monday night from 6 to 8PM! 
If you are looking to decrease pain, decompress tissues, and increase muscle representation in the brain for improved performance, click here to set up an appointment now!

https://square.site/appointmen…/book/D4DTGNNS95QSG/move-well


DAILY MINDSET

“When you complain, nobody wants to help you.” – Steven Hawking

Complaining is a contagious disease.

And the worst part about it – it feels valid. Especially in that moment, it feels like it could be right. That it could be justified.

But in that moment, we need to ask ourselves.
Would you rather become weaker, or stronger?

It’s not going to be the small instance today that makes the difference. Nor the small instances that may come the rest of this week. It’s the cumulation of these instances that kill us. Because in each moment that we complain, we are becoming weaker.

It’s a conscious choice, every single time.
Let’s choose to be stronger.

#YouChoose


Strength – 10 minutes

Every minute on the minute for 10 minutes complete…
2 Back Squats

*To count your score, YOU MUST complete 2 back squats each minute AND you must complete your last set within the minute. Anything outside of the minute will not count toward your score as RX

BACK SQUAT

  • 20 back squats total
  • Option 1: Start out relatively light and build
  • Option 2: Stay at moderate weight across

BACK SQUAT
Shin Angle
The shin angle on the back squat is athlete dependent based on limb length and mobility. Naturally, a more vertical shin means that athletes are able to use more hamstrings and glutes. Think deadlifts here. The more forward the shin angle is, the more quad dominant the movement will be. Think front squats here. As long as athletes are able to keep their heels on the ground, maintain a neutral back, and get below parallel, either option is fine. They may be able to lift more weight with the more vertical shin because of the increased muscle recruitment.


Conditioning WOD – 15 minute cap

3 Rounds for time of…
30 Sumo Deadlift High Pulls (95/65)
30 Front Rack Stationary Lunges R/L=2

GENERAL

  • Part 1: Back Squat EMOM with choice of building or staying at the same weight across
  • Part 2: Couplet that we’re looking to take about 12 minutes

SUMO DEADLIFT HIGH PULL

  • Sumo deadlift high pull should be a weight we can complete in 3-4 sets within the workout (12-10-8 or 8-8-7-7)
  • Err on the lighter side to preserve points of performance and range of motion, since this is not something we do quite often.
  • If range of motion is tough, we can also use a kettlebell with two hands or a dumbbell with one arm (15 per side), but this would not be RX

BACK SQUAT
Shin Angle
The shin angle on the back squat is athlete dependent based on limb length and mobility. Naturally, a more vertical shin means that athletes are able to use more hamstrings and glutes. Think deadlifts here. The more forward the shin angle is, the more quad dominant the movement will be. Think front squats here. As long as athletes are able to keep their heels on the ground, maintain a neutral back, and get below parallel, either option is fine. They may be able to lift more weight with the more vertical shin because of the increased muscle recruitment.

FRONT RACK LUNGE
Shin Angle
On the lunge, the shin angle is somewhat athlete dependent. It is safe to shoot for a vertical shin. However, if athletes are able to keep the heel on the ground, it is ok for the knee to move slightly forward towards the toes.

SUMO DEADLIFT HIGH PULL
Stance and Grip
The sumo deadlift high pull will be our main priority today as it is a movement that doesn’t come up quite as often as the others in this workout. In the sumo stance, the feet will be slightly wider than in a squat with the toes slightly pointed out. It is common for athletes to setup too narrow or too wide, which results in the knees caving in. The grip should be about a thumbs distance each from the center of the bar. It is important to have an equal grip to avoid one side of the barbell traveling higher than the other.

Vertical Shin
In the Sumo Deadlift High Pull, we’re looking for an almost completely vertical shin. This makes for the easiest bar path possible. When the knees are too far forward, it creates an obstacle for the bar to move about. Sending the hips further back or higher can straighten out the shin angle and make for an easy path.

STRATEGY
FRONT RACK LUNGE

  • The Front rack lunge will essentially be the recovery today as you pace and move methodically
  • Move through at a steady pace that allows for solid sumo deadlift high pulls to follow

SUMO DEADLIFT HIGH PULL

  • All about how we break up the 90 sumo deadlift high pulls
  • Less is more from the beginning, use the first rounds as a feeler
  • Break it up more than you want to bring the first round
  • Some options for getting to 30 reps:
    • 12-10-8
    • 8-7-6-5-4
    • 6-6-6-6-6
    • 5-5-5-5-5-5

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