WOD – Friday 1/31

Our annual participation in the Nate WOD challenge.
A fundraiser that benefits One Summit – a nonprofit with a mission of building resilience in kids battling cancer through experiential learning and mentorship with U.S. Navy SEALs. Here is how the Challenge works!

We will be asking our members to participate in the hero WOD “Nate” on Tuesday, February 4th. Given that it is an AMRAP, we are asking everyone to make a donation to our team’s page for every round completed. All of the proceeds will benefit One Summit. If you donate fractions of a dollar for each round you complete, we can beat our donation from last year.

Follow the link and sign up now!

Complete 3 rounds of increasing intensity/difficulty
10/8 cals row or ski
10 strict press (round 2 – push press and round 3 – push jerk)
10 light wall balls

Shoulder mobility based on strength

CF Strength
Push jerk –
Treat every set as a max, so build appropriately.
The push jerk is won or lost in the dip and the drive. When we dip, the torso should remain vertical and the bar should remain in the rack position until the hips and legs have reached full extension. The downward portion of the dip should be no more than 2 or 3 inches and should always be the same even as the bar gets heavier. When we lose confidence in our ability to go overhead, we increase the depth of our dip which usually does a couple of things.
1. It loses that really valuable stretch reflect which we depend on for true explosiveness
2. The torso often comes forward which either pushes the bar out in front of forces the bar off the rack and therefore we lose the energy from the legs.
Today, let’s focus on both of those things; a vertical torso throughout the entire dip and drive and controlling the depth of the dip throughout the entire lifting session.

“Jack of all Trades”
Squat cleans
After every round, complete
10 push-ups
20 wall balls
Rx – 115/75, 135/95, 155/105, 185/125, 205/135#
Intended stimulus – since the weight increases every round, this one is going to really start to put some pressure on your ability to move some big weight with a ton of fatigue. Another interesting piece is because you are responsible for adding weight to your barbell, use it as a mini-break. If you think it will help more right after your cleans, add weight then. If you think you’ll need a break after your wall balls, wait until then to put it on. Little things like this will help you invested in the task at hand and keep you moving forward.

In terms of weights and scaling. The last weight of the cleans should be around 65% while the first bar should be barely on your radar around 35%. That being said, figure out what your first weight should be, figure out what your last weight should be and then fill in the blanks. Seeing such manageable percentages should force you to link reps together. Whether or not you go unbroken is up to you and your approach. I know I will certainly try.

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