Tuesday Home/Virtual WOD 05.12.2020

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Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Handstand Hold Breathing Ladder

Complete as a breathing ladder for time and quality
Complete versus a 12:00 time cap for QUALITY and with attention to detail regarding counts for breaths and how to measure rest between efforts.

Breaths per set while holding a Handstand (against wall) x 1,2,3,4,5,6,7,8,9,10

What is a breathing ladder? It is a ladder of assigned sets and reps, such as the above 1-10, where each round (round 1 for example) is followed by only that round’s number of breaths  (take one breath after performing the task for round 1) before resuming work. Today we are applying this to a static hold (@lockout in HSPU) and counting our respirations/breaths instead of repetitions for each working round while in the Handstand.

Breathing should be performed deliberately and executed with full inhale and exhale; while the point is to learn and improve on body position through body awareness while inverted we would ideally want to get athletes taking a full second in + full second hold at top of breath + a full second out + full second at bottom of breath = 4 seconds total. Resting between rounds is equal to the number of breaths during working set. One 4 second breath in and out after completing round 1 and beginning round 2 for two breaths inverted, etc. During warm-ups we will assess if anyone might experience dizziness from the breathing drill upside down; it is not a deepest breath or a complete exhale to black-out… we just want a consistent intake of air for a second and and exhale for a second

Breaking up a round does not carry the same requirement for breath count between sets; re-attack as soon as able.

Scaling & Adapting Movements to the Breathing Ladder:
Wall Walk into position as needed and perform the same breathing drill if kicking into a handstand hold is not practical at home/abroad. The best possible scaled HS may not provide as much benefit as standing with barbell, kettlebell(s), or dumbbell(s) locked out over head for the same breathing ladder format of training. Use discretion, it should be instantly apparent if you’re feeling this drill beneficially or not. We are here for guidance as you need, ninjas

Post scores to comments.

“Splash Out”
For time (max effort)

Row 50/35kcal

5 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups

Row 50/35kcal

5 Rounds of
10 x Abmat Sit-ups
10 x Toes-to-Medicine Ball (supine)

Row 50/35kcal

Notes: Abmat Sit-ups may be Medicine Ball ‘Anchored’ between bent knees or Butterfly style. Laying flat in the supine position (back) and with arms outstretched overhead, elbows straight, hold onto the sides of a medicine ball and bring both legs extended until the toes touch the medball. Control both sides of the range of motion (think leg raise with toes to med ball instead of toes to bar per se).
Scaling for Toes-to-medicine ball; bend at the knees and bring knees as far up towards cheat and medicine ball as possible.
Post scores to comments.

Samy Daghir

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