WOD 12.18.14 Thursday

Warmup: Double under practice 5 mins

  • Agile 8
  • 10 hip bridge
  • PVC good A.M.s
  • 10 walking lunges
  • 10 pullups
  • 10 hollow rocks
  • 10 broad jumps

A. You have 15 minutes…

  • Find 3 RM Deadlift


  • 20 Overhead Walking Lunge (45/25) 10 ea. leg
  • 10 Medball Cleans
  • 10 Medball Situps



  • 10 handstand kick ups (must stand all the way up at top) **
  • 10 push up
  • 10 hollow rocks

**scale: keep hands on floor and practice the kick up movement



depth jumping/shock training can significantly increase power production and vertical jump height!!!

http://w10013733.files.wordpress.com/2012/03/depth-jump1.pngDepth jumping can significantly increase power production and vertical jump height…

It’s been established in both Eastern and Western studies that depth jumping, or shock training, can significantly increase power production and vertical jump height. This is mostly due to the following factors:

1. An increase in reactive strength

Reactive strength refers to the capacity to rapidly switch from an eccentric/yielding action to a concentric/overcoming action. Lack of reactive strength will lead to a longer coupling time and, consequently, lower force and power production during the overcoming portion of the movement (Kurz 2001).

2. Neural adaptations

Viitasalo et al. (1998) found a different neural response between athletes doing a lot of jumping and regular individuals when doing a depth jump. Jumpers were able to activate more motor units during the movement (greater EMG) and plan the motor command faster (higher and more rapid pre-action EMG).

Kyröläinen et al. (1991) also found that 16 weeks of depth jump training led to better jumping efficiency. Schmidtbleicher (1987 and 1982) found that trained subjects were able to use the kinetic energy produced during the eccentric portion of a depth jump, while in untrained subjects this eccentric period was actually inhibiting instead of potentiating!

Finally, Walshe et al. (1998) concluded that the superiority of depth jump training over regular jump training was due to “the attainment of a higher active muscle state,” meaning that the fast eccentric portion of the movement increased muscle activation.

3. Structural adaptations

Depth jumps have been reported to cause some muscle soreness and muscle damage (Horita et al. 1999). This is understandable since the eccentric force produced is very high, albeit rapid. This may indicate that depth jumps are a powerful stimulus to stimulate structural adaptations.

However, depth jumps don’t lead to significant hypertrophy. So the nature of the structural adaptations following depth jumping isn’t quantitative in nature, but qualitative: an improvement of the strength and contractile capacity of each muscle fiber.

Soviet literature gives the following guidelines when practicing depth jumps:

WOD 8.16.13 Keyword: KNEES-OUT

A.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk –  stay on the lighter side.

  • High Hang – Pockets.
  • Hang – Mid thigh.
  • Low Hang – below knees but off the floor.
B. “Open 13.4”

AMRAP 7:….

  • Clean and Jerk, (135/95)
  • Toes To Bar
C. 4×10
Pull-up work/practice
ring-row/ jumping/ banded/ strict/ weighted
People… notice “knees OUT” on every squat move:

Warm Up and Cool Down

Warm up
Before you train you need to get ready mentally and physically.  This should include :
General warm up – full body movements through a full range of motion.
Mobility work – break up sticky spots, improve mobility around joints and muscle quality, improve postioning
Specific warm up – if you are going for a 1RM snatch – do some PVC or technique work or the Burgener warm up with and empty barbell.
Mental preparation – spend 5 minutes visualizing your training session and what you want to take away from the training.  Remind yourself why you do this and why you enjoy it.

Cool Down
This is one of the most important times for the mental side of your training.  Immediately after your WOD is the time to reassess the positives from your session – not second guess your efforts, strategy or ability.  Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain.  This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon.  For example, if you did “Fran” and it took you 3 mins, your cool down should last for 17 more minutes.  If you did “Nancy” and it took you 12 minutes, your cool down would be 8 minutes.
General cool down – Bringing your heart rate back to normal gradually, allowing things to get flushed out properly.  Rowing, walking or the airdyne are good options.
Specific cool down – Foam Roll AND Stretch the worked muscles and joints.