A. 2 Pause Power Cleans @ 100%
Build to Heavy 2 in 15 Minutes
B. Zoolander
AMRAP 15:
30 Double Unders
10 Power Cleans (Medium Heavy)
30 Double Unders
10 Lateral Barbell BurpeesScoring: Not Scored
## STIMULUS
* The Power Clean is a big focus of this two part workout
* Our strength/technique piece is designed to prime us for the power cleans in the workout
* Choose a barbell weight for "Zoolander" that you could cycle for 10+ reps unbroken when fresh, knowing you'll likely opt for quick singles or small sets during the workout
* The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
* For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
* Your score today is total rounds and reps completed across the 15 minutes
* We can expect to complete somewhere around 5 rounds today
## DAILY VIDEO
[Click Here](https://youtu.be/t_xL-zn2wgY)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds Each
Single Unders
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Single Unders
Frog Hops [Click Here](https://www.youtube.com/watch?v=VoIEWe3UfCY)
Single Leg Glute Bridge (30 Seconds Each Side) [Click Here](https://youtu.be/TQt2I73oL6Y)
Single Unders
Slow Burpees
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
## 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 – 15:00)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
# TEACHING (15:00 – 23:00)
## LATERAL BARBELL BURPEES
### Feet Back
When jumping laterally over the bar, it is more efficient to kick the feet back than to bring the knees up. When we bring the knees up, we have to move the entire weight of the lower legs up and over the barbell. When we kick the feet back, we move less weight, because we are now only hinging from the knee down. Think feet back instead of knees up.
### Movement Prep
10 Lateral Hops Over Barbell
5 Slow Lateral Barbell Burpees
## DOUBLE UNDERS
### Feet Under the Body
When doing single unders or double unders, let's think about keeping the feet underneath the body throughout the entire jump. Pushing the feet through the floor allows us to get sufficient height, which gives the rope more time to pass around the body twice. Keeping the feet underneath the body also prevents any kicking forward or back, which only creates moving targets for the rope to make contact with, leading to trips.
### Movement Prep
30 Seconds of Double Taps
30 Seconds of Double Under Practice
### Movement Subs
* Reduce Reps
* 30 Seconds of Practice
* 45 Single Unders
## POWER CLEANS
### Feet Under the Body
Just like the jump rope, let's aim to keep the feet under the body when power cleaning. We want to move from a jumping position, where the feet are underneath the hips, to a landing position, where the feet are at shoulder width. A common fault on the power clean is 'starfishing' the feet out wide. We'll work a movement called 'no feet power cleans' to work on this proper landing position. ***Take a look at the daily video for a visual. ***
### Movement Prep
5 'No Feet' Hang Power Cleans
5 'No Feet' Power Cleans
5 Power Cleans
_
3 Pausing Power Cleans (2 Seconds at Knee & Receiving Position)
# PAUSING POWER CLEAN (23:00 – 35:00)
* Athletes will have 12 minutes to build to a heavy, but good looking set of 2
* The 2 reps do not have to be completed touch and go, as the priority is quality over speed
* The pauses take places for 2 seconds at knee level and in the receiving position of the power clean
* This is a great time to get around to each athlete for at least 1 piece of feedback on their power cleans
* This makes it easier to reference your feedback during the workout
# TRANSITION + PRACTICE ROUND (35:00 – 40:00)
## 1 Round
10 Double Unders
3 Power Cleans
3 Lateral Barbell Burpees
*Performed With Workout Weight
# STRATEGY + WOD (40:00 – 60:00)
## DOUBLE UNDERS
* With small sets of double unders today, let's aim to complete these in 1-2 sets (30, 15-15, or 20-10)
* One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly
* **For Example:** Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope
## POWER CLEANS
* Singles are likely the most consistent option across the board, as we have to come back down to the ground anyways
* The one place you could change your speed is by adjusting the speed between reps
* When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn't negatively effect the other movements
* If you do want to 'touch and go' these sets, consider the following options:
* **1 Set:** 10
* **2 Sets:** 5-5
* **3 Sets:** 4-3-3
* **4 Sets:** 4-3-2-1
* **5 Sets:** 2's
## LATERAL BARBELL BURPEES
* The lateral barbell burpees are very much like the power cleans in that we just want to keep moving forward
* Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders
* Smooth is fast in this 15 minute workout