0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-25:00 Strength
25:00-27:00 Put away any plates not needed for the WOD along with the benches/boxes and DBs
27:00-32:00 Explanation of WOD with good tips on the Skills and Squat Cleans and the Format…I know this is a skill heavy workout, but keep it to the basics here, good coaching time during the WOD Prep
32:00-33:00 Transition to WOD Prep
33:00-39:00 WOD Prep
39:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Straight Arm Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch on Rig
5 reps of 5 second Hold Up Dog
5 each way Seated Hip Openers
20-30 seconds Seated Groin Stretch
—then—
2 Rounds
20 Shoulder Taps
10 Empty Barbell Bent Over Rows
MANAGEMENT:
Getting barbells out will help the transition to the Specific Warm-up
Specific Warm-up
4 Rounds
Round 1: 5 Push Jerk @light weight + 5 each arm DB Knee Supported Rows
Round 2: 4 Push Jerk @light to moderate weight + 4 each arm DB Knee Supported Rows
Round 3: 3 Push Jerk @moderate weight + 3 each arm DB Knee Supported Rows
Round 4: 2 Push Jerk @just below starting weight + 2 each arm DB Knee Supported Rows
MANAGEMENT:
Great time to help members more specifically with their Push Jerk technique
Recommend doing a warm-up set every 1:30, this will be short rest but good for getting everyone primed to lift heavy overhead
Strength
Push Jerk 5x3
DB Knee Supported Rows 5x5 each arm
FOCUS:
We continue with our progression on Push Jerk, last week we did heavy doubles, now we go to triples…the last week we will max out…keeping the same pull this week and lowering the reps so you can increase weight
Push Jerk: just as mentioned in the Technical work section…dip, drive, re dip, stand…make sure the barbell gets all the way back to your shoulders before doing the next rep
Knee Supported Rows: this can be done with a DB or KB, knee on a box or bench, flat back, the weight is held in the opposite hand of the knee on the bench…if the left knee is on the bench, the weight is in the right hand, pull and squeeze your shoulder blade, 6 reps on one side then 6 reps on the other…this pull will develop back and bicep strength and also keep the push/pull ratio equal for shoulder health
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Push Jerk, M2: Rows
This allows people to share equipment, start one on the Push Jerk and the other on Rows, alternate back and forth
WOD Prep
3 Rounds
Round 1: 2 Rope Pulls + 2 Negative Handstand Push-ups + 2 Squat Cleans @light weight
Round 2: 1 Half Rope Climb + 2 Handstand Push-ups + 2 Squat Cleans @moderate weight
Round 3: 1 Rope Climb + 2 Handstand Push-ups + 2 Squat Cleans @just below WOD weight
MANAGEMENT:
Recommend doing a warm-up set every 2:00
This is a great time to coach members more specifically on the Skills and Squat Cleans
WOD
AMRAP 14
1 Rope Climb
1 Handstand Push-up
1 Squat Clean @135/95
*add 1 rep each round to Handstand Push-ups and Squat Cleans…Rope Climb stays at 1
SCORE: Round + Reps
GOAL: Through Round of 7
PACE: Calculated…ascending reps can make it really easy to come out too hot
FOCUS/STRATEGY:
Upper body should be nice and warm for the HSPU and pulling…the Rope Climbs and Squat Cleans will keep the push/pull balance with the HSPU
This will be a grind, everything is going to feel like a full body movement…go slower than you think early so you don’t hit a hard wall as the reps increase each round
Rope Climbs: focus on getting your foot clamp up near shoulder height, this will make each climb much more efficient
Handstand Push-ups: make sure you have a good set up on the wall…core braced, hips off the wall when in full extension, once your head hits the mat your hips go to the wall to set up the kip, time up the kick and press for efficiency
Squat Cleans: I would stick to steady singles the whole time…chest up, good hip pop and drop, beat the barbell to the bottom, fire your elbows through, make sure you stand to full hip extension before lowering the barbell for the next rep
ROPE CLIMB SUBSTITUTION OPTIONS:
If you do not have enough ropes or choose not to use them, here are some good options for this WOD…
MB Slams, you would add 1 rep to this movement each round
MB Get-up, start with MB on chest, roll to shoulder as you go through the steps of the Get-up, you would add 1 rep to this movement each round
50m outside or 40yd inside Heavy Front Rack carry with DB or KB, this would stay at 50m the whole time
LOGISTICS:
This can be tough depending on where your ropes are within the gym, but ideally you would have your barbells on the opposite side of where you are doing HSPU so there is plenty of space and it stays more organized
NO BARBELL/GYMNASTICS OPTION:
One of the Substitutions mentioned for Rope Climbs
Double DB Push Press, increase by 1 rep each round
2 Single DB Hang Squat Clean, the reps would increase by 2 each time to keep it even per arm
BEGINNER: No Barbell/Gymnastics Option
SCALED: Half or 3/4 Rope Climbs or one of the Substitutions, Modified HSPU or Double DB Push Press, 115/80
Rx+: Deficit HSPU @4/2”, 155/105
Comp: Start with regular Rope Climbs and alternate rounds with Legless, Strict HSPU, 185/125