A. Happy Hour
3 Rounds:
12 Power Cleans
12 Chest to Bar Pull-ups
12 Push Jerks
12 Toes to BarScoring: Not Scored
## GENERAL
* "Happy Hour" is a repeat workout from 4.7.17
* These 3 rounds include 2 barbell movements and 2 gymnastics movements
* Expecting the 144 rep workout to take somewhere between 9-18 minutes to complete
* Since this is all we have on the menu today, it's a great opportunity for athletes who would normally scale to go a little heavier on the barbell and challenge themselves on the gymnastics
## GYMNASTICS MOVEMENTS
* Looking to complete these 12 reps in 3-4 sets maximum today
* Adjust volume or choose variations that allows this to happen
## BARBELL MOVEMENTS
* Let's choose our barbell weight today based on the limiting factor, which tends to be the push jerks
* Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
* Choose a weight that you can complete the Push Jerks in 1-2 sets each round
* The Power Cleans will likely be completed in small sets or singles throughout
## DAILY VIDEO
[Click Here](https://youtu.be/f5yxYpmWoe4)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
Front Plank
Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Superman Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 20:00)
## Banded Hip Flexor Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/cybAU1sKy6s)
## Banded Hamstring Stretch: 1 Minute Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
## Banded 3-Way Shoulder: 40 Seconds Each Position
[Click Here](https://youtu.be/0JfPWFg3uQ0)
# TEACHING (20:00 – 30:00)
## CHEST TO BAR PULL-UPS
### Hips High
With the increased range of motion in the chest to bar pull-up, we can aim to get the hips closer to the bar. The higher the hips are, the less distance that needs to be covered with an upper body pull. The whole motion starts with aiming the feet higher, which keeps the body hollow and primes us for good hip extension. Think: *Feet High – Hips High – Arms Finish. *
### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-up
3 Chest to Bar Pull-ups
### Movement Subs
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bars
Jumping Chest to Bars
Ring Row
## TOES TO BAR
### Hips Back
On the theme of hips, let's aim to get the hips behind the bar in the toes to bar. When the hips remain under the bar, we're more likely to end up swinging around. Pushing down with straight arms so the hips travel back is a great way to maintain a solid rhythm with whatever variation is chosen.
### Movement Prep
3 Knees to Chest
3 Knees to Elbow
3 Toes to Bar
### Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows / Chest / Waist
## POWER CLEANS & PUSH JERKS
### Get Tall, Get Small
Our focus on both of these movements is extending the hips hard and getting under the barbell quickly. Simply put: *"Get Tall, Get Small."* Two drills at each movement that will help us with quickly opening the hips and closing the hips are Tall Cleans and Tall Jerks. Both of these drills begin at triple extension and focus on dropping under fast to receive the weight. ***Take a look at the daily video for a visual of both movements. ***
### Power Clean Movement Prep
6 Tall Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
### Push Jerk Movement Prep
6 Tall Jerks
6 Push Jerks
# PRACTICE ROUNDS (30:00 – 40:00)
# 1 Round
5 Power Cleans (Lighter Weight)
5 Pull-ups
5 Push Jerks (Lighter Weight)
5 Knees to Elbow
*Build to Workout Barbell Weights*
# 1 Round
3 Power Cleans
3 Chest to Bar Pull-ups
3 Push Jerks
3 Toes to Bar
# STRATEGY + WOD (40:00 – 60:00)
## GENERAL
* 12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
* The goal today is to chip away at smaller sets that you see yourself maintaining across the three rounds
## CHEST TO BAR PULL-UPS & TOES TO BAR
* The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
* Breaking these up into a few sets can reduce time under tension and lead to more sustainability
* Here are a few options:
* **1 Set:** 12
* **2 Sets:** 6-6 or 7-5
* **3 Sets:** 4-4-4 or 5-4-3
* **4 Sets:** 3-3-3-3
## POWER CLEANS
* With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
* With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
* If you're confident with bigger sets on the bar, consider the following options:
* **1 Set:** 12
* **2 Sets:** 6-6 or 7-5
* **3 Sets:** 4-4-4 or 5-4-3
* **4 Sets:** 3-3-3-3
## PUSH JERKS
* The Push Jerks are probably the one movement we want to go big on
* If we break these up a lot, we have to do more cleans that don't count towards our score
* Aim for larger sets (1-2) here if possible:
* **1 Set:** 12 Reps
* **2 Sets:** 6-6 or 7-5
# AFTER PARTY
## Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows [Video](https://youtu.be/wdadrFLlC2s)
50 Band Pull-Aparts [Video](http://youtu.be/VHRiIjvHJpY)
Rest 1 Minute Between Sets
## Body Armor (B)
3 Giant Sets:
Max Effort L-Sit [Video](https://youtu.be/osOwC3-n6-U)
7 Slow Hip and Back Extensions [Video](https://youtu.be/osOwC3-n6-U)
Rest 1 Minute Between Sets