Tuesday’s WOD 3/19/13
Ring Dip Volume Training
1-3 Reps every 30 seconds
AMRAP 5 Minutes
7 Hang Power Cleans 115/75
Rest 1 Minute
AMRAP 5 Minutes
5 Hang Squat Cleans 115/75
SCALE-UP: Ring Push-Ups. Cleans at 135/95. or Cleans at 155/115
Stretch – Chest, Shoulders
For today’s buy in we are going to re-start our volume training. We will be performing volume training on days we are not performing strength training. The goal for these days are to work on gymnastic or olympic lifting skills in a short time frame (5 to 10 minutes) and try to get a volume of work done (for example… 2 or 3 reps on the minute…) For today’s buy in we are going to warm-up quickly, grab a band if we need one, then perform 3 reps every 30 seconds for 5 minutes. That will give us a total volume of 33 ring dips. Too much? then perform 1-2 every 30 secs. This will give us the ability to practice and “grease the groove” without excess fatigue for the workout.
For the workout we are going to perform 2 separate 5 minute couplets. The first couplet consists of as many rounds and reps as possible of 7 push-ups and 7 hang power cleans. Once you are done with this 5 minute couplet, record your score. The second 5 minute couplet consists of 5 burpees and 5 hang squat cleans. You will score 2 separate scores for this workout.
The goal for this workout is to really work on the power aspect of the hang power clean for the first couplet. You will find the weight is light enough to propel to the shoulders. As you fatigue, it will be more difficult to get the bar in the high rack position every time. That is why on the second couplet we are performing the hang squat clean. I want us to get comfortable pulling under a barbell and stabilizing the weight. Because you will be fatigued, this will require great speed to get under the barbell and a stabilized trunk to keep your back from sandwiching forward.
Watch this great video from GymnasticsWOD.com on the push-up technique.
For the cash-out we are going to spend some time focusing on stretching the chest and shoulders.