Welcome back to “school” Pepperdine Waves. Understood that this is not the usual back to school situation but we do have quite a few undergrad and grad students as well as recent graduates at the Hut these days. Current undergrads are Becca (still interning with us and my teaching assistant for Sports Med 440), Chandler (a SPME major and also in the 440 class), Luke and Laura. Graduate students include Jonathan, Matthew (you can call him “coach”), and Conrad graduated last spring as well. Pepperdine faculty returning (they never left!) are Lincoln and Laurie… with KK now working in the natural science division office.
Laura about to hit full hip drive in the hang power snatch workout on Monday.Wednesday’s WOD at 7, 9, and 10am and again at 4pm… zooming at 9am.
4 rounds for max reps at each movement:
:30 seconds of work/:30 seconds of rest
DB Push-Press (40/30#)
Box Jump
Sit-up
Goblet Step Lunge (40/30#)
Cal Row/Bike/Ski
(rest :30 seconds between movements)
post total reps of each movement
Intended Stimulus
We’re in for some classic interval training today. 30 seconds to get at many reps as possible followed by 30 seconds of rest. You’ll do that four times at each movement before moving on to the next movement. It is ideal to be working for most, if not all, of the 30 seconds, so pick your loading accordingly. You’ll use 2 DBs for the Push Press and 1 for the Goblet Step Lunge.
General Warm-up
Hop on the cardio erg you’ll be using at the end of today’s WOD and go for 3 minutes. Once finished, get in a set of 10 lizard lunges, 10 squats, 10 lunges, 10 sit-ups, and 10 step-ups on each leg.
Specific Warm-up
You’ve already done most of the movements in the workout, so after getting in a basic DB warm-up, let’s spend the next 5 minutes or so finding our loading for the Push Press and the Goblet Lunge, as well as the height of our box jump. On the coaches ‘go’, go 7 reps at each movement.
Workout Notes
Four bouts of 30 seconds for max reps is no joke, so you really want to make sure the loading allows you to move for the majority of the round. Because there is a nice long 30 seconds rest after each bout, try and sneak in a few more reps at the end of each round rather than stopping early like one may do in a TABATA in order to ‘game it’.
Finish
Get everything cleaned up and please also get your station organized and looking nice for the next user.
