*Repost from yesterday’s blog*
This is our fourth week since opening back up for group classes at the Hut. With the recent surge of virus cases and Wednesday’s new mandate from the LA Co Dept of Public Health… we tried a couple days with masks and gloves. Today we open back up with our own NEW protocol for ensuring both a relative high level of safety from the virus AND an environment that makes sense for our type of training in the way we have set up our system. With only 7-9 training spaces (depending on the equipment needed) our indoor spaces have more than 225 square feet of personal spacing and our outdoor stations provide even more space AND fresh air. Coaches wear masks in all group sessions and athletes wear them on their way in and out of the Hut. Here’s what is new this week:
Please arrive a few minutes early to each class and after washing your hands, “report” to the sliding door. There is a table set up with a form to fill out that is an addendum to our regular CFM Waiver/Release of Liability. Sign, print name, and date this- you will only have to do this ONCE. There is a DAILY questionnaire that each group class participant needs to fill out prior to taking the class- as long as you can answer NO to each of the 5 questions, you can play. Then the coach, via touchless thermometer, will ensure that you have a temperature less than 100.3 degrees. If you pass- you are in the club. As we have been doing for many weeks- please stay within your stations and adhere to the cleaning process. Wash your hands before you leave- with the sanitizer in your bucket or with soap and water at the sink outside.
Tuesday’s WOD at 7, 9am again at 4pm
Five rounds for time of:
15 Toes to bar
12 Deadlifts (80/55kg)
Record load, time and scaling
A gymnastic “hip closer” and a weightlifting “hip closer”- in a fairly high repetition setting with only moderately heavy load. The load for the deadlifts should allow you to get all 12 unbroken- but you will likely choose to break them up during the workout. Load should be at about 50-55% of 1RM. Toes to bar intention is small sets and very short breaks. Preferred are “actual” TTB at a slower pace instead of scaling ROM and fast. SO- if you can do Rx movement but it takes you a while, then simply scale the number of reps. Consider 2 minutes of TTB the maximum time allotted for the first and second sets, then 3 minutes per round in the latter stages. Today on TTB, “If you CAN, you SHOULD.”
General Warm Up
Cycle through three sets of: hanging, sit ups, PVC pass throughs, inch worms and light KB deadlifts (one set of RDLs). Work a few repetitions of sumo deadlift high pulls with PVC pipe.
Specific Warm Up
Empty barbell deadlifts… then some SDLHPs with that empty bar. Go through a hanging progression of knees to parallel, knees to chest, knees to elbows and toes to bar. Then practice some kipping swings to develop some timing and capacity for repeating TTB. Do a few dragon flag sit ups if hanging from the pull up bar doesn’t work due to pain/injury. It should take only 3 sets of deadlifts to find the load you will use during the 5 rounder.
The intended time domain of this will be pretty wide across groups- dependent on ability to move through TTB. Deadlift time should be consistent across groups/individuals. This is a NO DROP deadlift day.
Prone knees to chest/happy baby- and some reclining ankle to knee for glute openers.