A few disclaimers:
- If you have not seen the Shoulder Work page, look at it. This is a shoulder taxing day, as is everyday. We must prevent injury. So warm up your shoulders and BE SAFE.
- Do the BHT work that is feasible for your day, but be a participant in class. This (BHT) is a ton of volume. It is programmed for a Regional/Games Caliber Athlete's daily training. If you can only do one thing on BHT a day, make sure you are attacking your weaknesses. If you suck at Oly Lifts, then Oly lift. If you struggle with your lungs, attack the Engine WOD. Don't let the volume of work overwhelm you.
- Have fun. Don't be stressed. Stay patient. This is a long season. We will continue to be ready for it. Be awesome.
Goat/Engine WOD
EMOM for 6 MinutesEven: 12 Box Jumps (30/24)
Odd: Tabata Shoulder Touches
rest 1 min
3 Rounds
ME unbroken HSPU (to Abmat with a 45# plate on each side)
rest 30 seconds
A Shoulder Touch is: Kick up onto the wall in a HSPU position.
Then raise one arm up, touch the same shoulder,
and quickly place that arm back on the ground. Alternate arms.
You might want to do this before the Oly work today.
Oly Strength
1. Jerk - 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85% rest 90 seconds
2. Hang power clean (below knee) 2 x 3 @ 50% (of Clean), 2 x 3 @ 60%
3. 3 Snatch grip push press + 2 Overhead squat - 1 x 1(3+2) @ 70% (of Snatch), 2 x 1(3+2) @ 75%
WOD
Class WOD
Core Work
Then raise one arm up, touch the same shoulder,
and quickly place that arm back on the ground. Alternate arms.
You might want to do this before the Oly work today.
Oly Strength
1. Jerk - 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85% rest 90 seconds
2. Hang power clean (below knee) 2 x 3 @ 50% (of Clean), 2 x 3 @ 60%
3. 3 Snatch grip push press + 2 Overhead squat - 1 x 1(3+2) @ 70% (of Snatch), 2 x 1(3+2) @ 75%
WOD
Class WOD
Core Work
Work to a Heavy Kettlebell Turkish Get Up, 1 each side.
Efficiency Tips
Installment #3 The Box Jump
This too will be added to the Efficiency Tips Page.
So...I am not a genius...but...I am pretty sure I made this concept up. I don't have proof, but in my heart of hearts I know. Ginny, Dolf, and Jo might confirm/admit this.
Someone else MIGHT have thought of this strategy at the same time that I did, but now Matt Chan gets all the credit. It makes me sad inside.You can all giggle to yourselves about my gloating now, but here is the point:
The Place To Rest When You Are Doing Box Jumps Is...Drum Roll...THE TOP OF THE BOX!!!
That is it. Simple. If you can grasp the concept and put it into practice, your box jumps will magically become awesome. I have seen it happen. Practice this today during the Goat/Engine WOD.
Efficiency Tips
Installment #3 The Box Jump
This too will be added to the Efficiency Tips Page.
So...I am not a genius...but...I am pretty sure I made this concept up. I don't have proof, but in my heart of hearts I know. Ginny, Dolf, and Jo might confirm/admit this.
Someone else MIGHT have thought of this strategy at the same time that I did, but now Matt Chan gets all the credit. It makes me sad inside.You can all giggle to yourselves about my gloating now, but here is the point:
The Place To Rest When You Are Doing Box Jumps Is...Drum Roll...THE TOP OF THE BOX!!!
That is it. Simple. If you can grasp the concept and put it into practice, your box jumps will magically become awesome. I have seen it happen. Practice this today during the Goat/Engine WOD.
i can attest...you made it up! This was one of the goats I had to attack last year and you had me do A LOT of box jumps with only resting at the top. It helped a ton!So your heart of hearts is correct :)
ReplyDeleteGot through the Engine and did fine. My shoulder touches got better as the rounds went on.... but then I got to jerks and my right shoulder blade hurts whenever I am overhead with weight. NOTHING else hurts it except when there is weight overhead....
ReplyDelete:( boo.
Don't get hurt KDunc. Sometimes if you loudly yell and/or scream at your shoulder blade it helps.
DeleteIt doesn't help
DeleteDuring Open 12.3 last year, I was talking strategy near the sign-in area and wasn't sure I could get all 15 over and over again without resting, which is when Kody, whilst looking something up on the computer, turned and said VERBATIM, "If you're going to break up the box jumps, do not rest on the ground. Rest on top so you can use the stretch reflex to bound back up. Otherwise you have to re-generate from a dead stop and you make the box jumps harder than they have to be."
ReplyDeleteBoom, Matt Chan.
Boom.
Did this Tuesday Morning, Warmed up with
ReplyDeleteRow
100x2
200x1
500x2
1000x1
Trying to get all the shit out of my lungs.
Oly Strength
1. Jerk - 3 @ 65% - 215, 3 @ 70% - 225, 3 @ 75% - 245, 2 x 2 @ 80% - 260, 2 @ 85% - 275
2. Hang power clean (below knee) 2 x 3 @ 50% - 160 (of Clean), 2 x 3 @ 60% - 192
3. 3 Snatch grip push press + 2 Overhead squat - 1 x 1(3+2) @ 70% - 175 (of Snatch), 2 x 1(3+2) @ 75% - 190
Ran 3 miles during lunch.
-Ran 1 mile
ReplyDelete-Did some FS sets w class
-Class WOD (sucked it up): 15: ?? Dead hangs got tough
-Goat/Engine WOD:
Shoulder touches aimed to get at least 12 per hold, so around 24 each min
-only rested at the top of box :)
-HSPU by the time i got to HSPU my shoulders were smoked, only got 6 without falling off :(
Goat engine wod shoulder touch tabata 12-14-14-14-21-16
ReplyDeleteJerk work 205-215-235-255-280
Class wod 9:50