Tuesday Home WOD 04.14.2020

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 739 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

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Warm-up Drills
I. Row 500m, Run 400m, or 2:00 x Single-unders

II. 2 Rounds of
5 x Medicine Ball Deadlift
5 x Medicine Ball Sumo DL High-Pull
5 x Medicine Ball Cleans
5 x Hindu Push-ups
8 x Scorpions
8 x Cat Cow Drill

III. 15 to 30 seconds per mobility drill
– Foam Roll Upper & Middle Back
– Roll Glutes via Figure Four Position
– Roll Hammies & Adductors
– Roll Calves & IT Bands
– Quads….

IV. 15 to 30 seconds per Yoga Pose
– Seal Stretch
– Child’s Pose
– Thread Needle Drill

V. Aaaaaand…
– Couch Stretch x 2:00
– Back Bridges x 10 reps

Impact/Focus: Bench Press & Floor Press
Perform sets every 2:00, climbing in weight across the sets finishing at or higher than the weightlifting press movement (Bench or Floor Press) calls for in the following “Linda” Benchmark WOD.
Bench Press or Floor Press
Every 2:00 x 7 Rounds complete the following
5-5-4-3-2-1-1 (climb weight as able)

Notes:
– If only a lighter pair or single Dumbbell or Kettlebell are handy perform 2-3x the rep load as appropriate to make it a challenging strength session as able.
– Athletes with a safe and appropriate set-up may go heavier as desired, adding a minute to each round as necessary for 7 rounds x 3:00 intervals.
– If you are doing the Push-up version and still have a bar or dumbbell(s), use weights to still work the Impact/Focus training as able completing each rep load per Right and Left arm each round.

Post training to comments.

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“Linda, Linda, Linda”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (1.25 x Bodyweight)
Bench Press (1 x Bodyweight)
Squat Clean (.75 x Bodyweight)

Post scores to comments.

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Notes: See below for examples of modified training written out after the rep/movement descriptions and training notes. Please ensure appropriate warm-up sets and reps (at least 3, building to working weight) are performed during set-up for “Linda”.

– An example of a 200lb athlete’s Rx training weights would be a 250lb Deadlift (200 x 1.25 =250), a 200lb Bench Press, and a 150lb Full Clean. SCALE WEIGHTS AS NECESSARY, especially if you’ve not been training regularly and with moderate to heavy load with these lifts.
If you have one bar, use it for the full clean or the deadlift, whichever weights are more accessible to set-up. Below we get into the details for scaling and modifying today’s gnarly training for the at home and remote athlete experiences. Example write ups follow at the end of the post for interpretive convenience… (Dino).

Substitution & Home Modification Notes
– GUIDANCE ON OVERALL SCALING FOR REPS: Stick with 10-1 for all movements if the workload looks impossible to achieve under 20:00+/-
– If you have one bar, use it for the full clean or the deadlift, whichever weights are more accessible to set-up. Here are some examples and the rep adjustments assigned to each.
– Deadlifts would most ideally be subbed with Heavy Sandbags or by Flipping a heavy tire (huck your quarantine-mates over shoulder?), however if none of this suits an athletes training environment a heavy KB Russian Swing for 2 x the number of reps per round would be a great option. American Swings with lighter KBs would be 3 x the number of reps. In the case of one lonely Dumbbell? Either 3 x reps for 1-arm Dumbbell Deadlift or 2 x Number of reps (1/2 each arm) for 1-arm swings (determine which is more appropriate based on the weight of the Dumbbell).
– Floor Press 1-arm with Dumbbells would be 10 reps right 10 reps left for the first round example. Floor Press performed with a barbell is at the same reps as Bench Press. Push-ups, performed as strict as possible and scaled as necessary also work well at a 2 x rep adjustment for today.
– Squat Cleans may be performed with a medicine ball at 2 x the reps per round (30 reps round 1, 27 reps round 2… etc).
Squat Cleans may also adapted to 1-arm Dumbbell Squat Cleans at 10 reps per arm for the first round, 9 per arm the second round, etc.

Summary Examples of Scaling & Modifications

Example A
RX version
10 rounds as follows
20-18-16-14-12-10-8-6-4-2 x Russian KB Swings (32/24kg)
10-9-8-7-6-5-4-3-2-1 x Barbell Floor Press (95/65lbs)
20-18-16-14-12-10-8-6-4-2 x Medicine Ball Cleans (20/14lbs

Scaled version
10 rounds as follows
10-9-8-7-6-5-4-3-2-1 x Russian KB Swings (32/24kg)
10-9-8-7-6-5-4-3-2-1 x Barbell Floor Press (95/65lbs)
10-9-8-7-6-5-4-3-2-1 x Medicine Ball Cleans (20/14lbs

Example B
RX version
10 rounds as follows
10-9-8-7-6-5-4-3-2-1 x Deadlift (Barbell)
20-18-16-14-12-10-8-6-4-2 x Push-ups (scaled as necessary)
20-18-16-14-12-10-8-6-4-2 x 1-arm DB Squat Clean (1/2L+1/2R)

Scaled version
10-9-8-7-6-5-4-3-2-1 x Deadlift (Barbell)
10-9-8-7-6-5-4-3-2-1 x Push-ups (scaled as necessary)
10-9-8-7-6-5-4-3-2-1 x 1-arm DB Squat Clean (alternate arms, start each round on the opposite arm the last round finished with)