Template: This WOD follows both “As Heavy As Possible” and “For Completion” template. AHAP is for presses movements and for completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching).
Modality: In fact, this WOD combined two single modality WODs in one, cleverly. The first combination is 3 heavy movements from weightlifting modality and the second combination is low intensity SLIP from gymnastics modality.
Purpose: The purpose of the exercise is to increase the presses records, so the athletes must lift their heaviest resistance. The amount of resistance should be progressively increased to reach their record (1RM, 3RM, 5RM respectively). Athletes must strive to do their best and should rest at least 2 minutes between sets. If the athletes do not have a good rest between sets, their record will drop.
Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.
Time to perform: This high volume and heavy WOD takes about ≈ 53 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform 3 prsses movements and should rest at least 2 minutes between sets.
Running a class: Trainers just have ≈ 7 min for set other parts of class.
Physiology (GPP): Strength and muscular endurance play the major role in this exercise. Furthermore, mobility, balance and coordination are challenged in this WOD.
Physiology (energy pathway): Low repetitions per set will make use of the phosphagen system in first part. Furthermore, the aerobic system is a dominant energy pathway in second part of exercise program.
You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK
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Kyungtaek Kang
July 10th, 2020 at 5:22 am
Commented on: 200710
☆180
☆215
☆225
CFHIM - MAKING PEOPLE BETTER
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Steven Thunander
July 10th, 2020 at 2:35 am
Commented on: 200710
Globo/home scale: If you do not have bumpers, build up to heavy but controllable reps on the push press and push jerk. Use spotting arms in a rack or rig as necessary, or use a controllable load if you have to clean irons from the ground. Dumbbell sub what you need but remember you can press/jerk about 60-75% of what you can with a barbell. If you do not have much for dumbbells as you are stuck at home, consider doing 4 sets of max strict HSPU and 4 sets of max kipping HSPU as discussed in the bodyweight sub, or deficit strict into deficit kipping HSPU if you have parallets keeping the 1 and 3 set schema; then do the push jerks with the dumbbells you have, doing AMRAP sets. Bodyweight sub do 4 sets max strict HSPU, 4 sets max kipping HSPU, 4 sets max hand release pushups. Scale these as necessary.
(edited)
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Chris Sinagoga
July 10th, 2020 at 2:21 am
Commented on: 200710
Champions Club Scaling Notes
RANT
I almost always default to the split jerk instead of push jerk for mobility and coordination purposes. Alternating feet challenges the coordination, and an overhead lunge is easier to keep good shoulder position that an overhead squat - at least from what I've observed.
"This one has come up pretty often over the years, and sometimes the game can be to try and increase weight every set through all 3 exercises. This would be a good test of how your strength vs. skill measure out." - from the RANT last time
TECHNIQUE SCALE
Same format, make the reps somewhere in the double digits for each set
CONSISTENCY SCALE
AMRAP in 20 minutes of:
15 push/split jerks
1:00 plank hold
INTENSITY SCALE
As is
MY STUFF
We are doing a Space Jam Theme Workout this Saturday, so I tested that one out instead of this max effort. Still a few tweaks to be made.
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