WOD: Friday 211203
The man, the myth, the legend, Ken prepping for some handstand pushups.
Points of Performance & Coaching Cues:
-Back Squat: Eyes forward, chest tall, and keep midline braced through each squat. Each squat today will require full effort, so be sure to have athletes work on being focused and bracing on each and every rep!
-Bar Muscle-ups: The best cue we have found is to have athletes focus on the movement as if they are getting out of the pool. This is a press, then press, not a pull and press over the bar. We press away from the bar with our lats, the press down and around the bar to get over and on top of the bar. If you focus on pulling, then you will most likely wind up pulling your chest to bar and shortening the drive over the top.
-Handstand Push-ups: Building lat engagement and controlled eccentric before dynamically pressing back to extension of the arm.
Scaling Considerations:
Today, there is a lot to take in when looking over the Scaling Considerations:. Do our athletes have knee issues, shoulder issues, back issues, etc. We are literally hitting everything today, so finding the correct workout for them takes some time to think things through.
A good way to adjust squats is either to a box squat or hex bar deadlift, to mitigate stress while still developing leg drive. For the conditioning piece, often step-ups are better on the knees than lunges. We can also go to a burpee pull-up, or a no pushup burpee pull-up if shoulders are the issue.
For any overhead issues, let's just go to hand release push ups rather than pressing in the vertical plane.
Strength, Back Squat : 3 @ 85%, 3 @ 85%, 2 @ 90%, 2 @ 90%
Back Squat 1x3 at 85% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x2 at 90% 1RM
Back Squat 1x2 at 90% 1RM
Complete sets every 3 mins for 12 mins.
"Liar Liar"
AMRAP 12 mins:
10 Dumbbell Power Cleans, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs,50 ft
10 Bar Muscle-up
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
20 Handstand Push-ups
Goal: 2+ rounds
Friday Finisher
4 rounds, 1 min per station, for max reps of:
Renegade Row, 50/35 lbs
Rest 10 secs
Air Squat
Rest 10 secs