Saturday, August 17

August 19, 2019

 

Finishing out this week with a good amount of upper body skill work and conditioning.

Getting upside down to start things out with a handstand walk benchmark.

We'll then support a barbell overhead for overhead walking lunges.

Finishing things out with a longer chipper-style workout that includes running, chest to bar pull-ups, and overhead squats.

2 Rounds:
200 Meter Run
15 PVC Pass Throughs
10 PVC Overhead Squats
5 Push-ups
5 Pullups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats

Handstand Walk - 200m (Time)

For Time (5 Minute Time Cap):
200' Handstand Walk

Short Steps
Handstand walking is a lot like running. When we reach too far forward with the feet during a run, we put the brakes on and increase the effort we have to put into the movement. The same goes for when we are upside down, except the impact is magnified due to the increased demand on balance. When we reach too far forward with the hand, our balance can be thrown off tremendously if the hands aren't moving quick enough. When you're upside down today, think less about the length of your steps. Focus on taking a lot of short steps to increase your stability.

Since the work is capped at 5 minutes anyway, this is a great opportunity to get in 5 minutes of handstand walk practice if you don't have this movement quite yet
If you want to work some drills instead, here are a couple that you can practice:
Handstand Weight Shifting: 5 Rounds of 30 Seconds On, 30 Seconds Off
Box Shoulder Taps: 5 Rounds of 30 Seconds On, 30 Seconds Off

Overhead Walking Lunge (On the 2:30 x 4 Sets:)

On the 2:30 x 4 Sets:
50' Barbell Overhead Walking Lunge
1 rep = 50'

The second part of today's skill conditioning is barbell overhead walking lunge
Each of these 50' segments must be completed unbroken for the set to count
Rounds begin on the 0:00 - 2:30 - 5:00 - 7:30
You have the option to build in weight or keep the same challenging weight across
Just like on the handstand walk, shorter steps can often be better. While it'll take more steps to finish the 50 feet, shorter steps can allow you to better maintain better balance overhead. A good place to start is to step so your shin is vertical. If that feels tough, step a little shorter while still maintaining heel contact with the floor. Getting your shin slightly past vertical, where your knee will drive slightly forward towards the toes, can make it easier to stay upright if mobility or balance is an issue.

If you're not able to go overhead:
Single Dumbbell Overhead Lunge
Front Rack Walking Lunge
Back Rack Walking Lunge

Chips Ahoy (Time)

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

In this chipper-style workout, let's choose barbell weights that you can complete the overhead squats within 2 sets and the pull-ups within 5-6 sets
This will be a longer piece, likely ranging anywhere from 15-25 minutes

The two main things to consider today are the chest to bar pull-ups and overhead squats
Taking the total numbers into account, choose a break-up strategy that you would use completing 60 chest to bar pull-ups for time to help you stay consistent across the board
This might be sets of 5, 6, or 10's - just choose something you feel confident repeating the second time around
Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
Common options here are 15 straight or 8-7
Run at a pace that supports your strategy inside the gym

SUBSTITUTIONS
400 Meter Run = 500 Meter Row or 28/20 Calorie Assault Bike or Echo Bike
800 Meter Run = 1000 Meter Row or 56/40 Calorie Assault Bike or Echo Bike

Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Pull-ups

**EXTRA**

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

**rain WOD

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