Thursday Home/Virtual WOD 05.28.2020

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Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 793 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: General Strength & Conditioning EMOTM

Work through the following EMOTM for 10:00 with the athlete’s choice of a Barbell, one Dumbbell/Kettlbell, or two Dumbbells/Kettlebells as follows:

3 reps of Power Clean
3 reps of Push Jerk
3 reps of Front Squat

Selecting the rep scheme challenge that best facilitates the following points of performance for today;

1. applied hip function in the dip and drive effectively and 2. a reminder through the use of footwork today (athlete’s preference: ie, use a split jerk as necessary if that is their dynamic overhead lifting movement of choice).
3. Barbells work for those with them as the best case scenario. Use a light to moderate load with barbell work today (135/95lbs or 50-60%1RM Push Jerk/Split Jerk as heaviest weight used).
4. Dumbbells may be done both arms together for the same number of reps as the barbell option. 1-arm option must be done on the minute for BOTH arms if only one weight is available.

Barbell EMOTM X 10:00
3 x Power Clean (135/95lbs)
3 x Push Jerk (135/95lbs)
3 x Front Squat (135/95lbs)

Dumbbells/KBs (2) EMOTM X 10:00
3 x Power Clean (2 x Dumbbells/KBs)
3 x Push Jerk (2 x Dumbbells/KBs)
3 x Front Squat (2 x Dumbbells/KBs)

Dumbbell/KB (1) EMOTM X 10:00
3 x Left-arm Power Clean
3 x Left-arm Push Jerk
3 x Left-arm Front Squat
3 x Right-arm Power Clean
3 x Right-arm Push Jerk
3 x Right-arm Front Squat

Rx+ Increase by 1 repetition per movement per round.

Post scores to comments.

“Slow is Smooth, Smooth is Fast”

Complete For Time;
Using as light a weight as possible to ensure Overhead Squat form is ideal or that such form is effectively being trained.

21-18-15-12-9-6 kcal/reps of
Row (kcal)
Overhead Squat (75/65lbs)

Notes: Effectively scaling the movement is how we train those skills and abilities we are still working to achieve. An example or two here include using a box as a squat depth target or even scaling to holding one arm/weight overhead and performing double the rep assignment per round for Overhead Lunges in Place.
One scaling example would have the athlete Row 21kcal and then perform 42 x 1-arm Overhead Lunges in Place, switching arms as often as needed as long as 21 reps end up being completed on each side.
Volume scaling as an example would be performing the movements rx’d or scaled, for time with reps/rounds as 15-12-9-6-3-1. Just some ideas that some might find helpful/inspiring if training solo today.

Post scores to comments.

Samy Daghir

3 thoughts on “Thursday Home/Virtual WOD 05.28.2020”

  1. I/F: I don’t wanna talk about it.

    Charlotte: 19:11 21-18-15-12-9-6 Row, 15-12-9-6-3-1 (each side single-arm kettlebell overhead lunges 20#)


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