WOD: Friday 220701
Another happy belated birthday to Nadia! Hope it was a good one.
• Daily Focus
We have a good little chipper style workout that looks like a mirror image of itself. We will be starting and ending with ring muscle-ups, while having some real midline fatigue mixed into the center of this workout. The goal here is to be able to spend time today going over and getting into more depth on ring muscle-ups. We have a video in there (no audio, I apologize for that), that will show what we are looking for from a teaching perspective. We want the modified false grip, banded ring muscle-ups, box ring muscle-up drills, and then the development of the kip swing, along with the idea of how to tackle your first ring muscle-up. We will then move into the workout where there will be a high degree of interference. Those last ring muscle-ups will be a doozy.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Gymnastics Skill Work & Workout Primer
Kipping Ring Muscle-up Demo & Progressions
Lets spend time talking through the support position, the positions through the dip, and then go over progressions on how to build into your first ring muscle-up. Prerequisite for attempt of a muscle-up is 5 strict pull-ups + 5 strict ring dips. This will ensure we are strong enough to make a safe attempt at a muscle-up. If the athlete isn't strong enough but wants to attempt it, talk to them about possible additions to their program to get to that next level of strength.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance & Coaching Cues
Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.
Dual Kettlebell Front Rack Walking Lunges: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone. Brace and press through the floor on each step. We want the hips to come to extension clearly before the next rep.
GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Scaling Considerations
Ring Muscle-ups: Today, our scaling modification will actually go to a more midline taxing workout than what would normally be the scale as this will limit the amount of extra pulling volume going into the workout ILL Mill tomorrow. Those that are not planning on doing the workout ILL Mill tomorrow will sub out 15 strict pull-ups + 15 strict dips or 15 ring rows + 15 push-ups.
Dual Kettlebell Front Rack Lunges: Drop the kettlebells to the side for a farmers carry lunge and/or reduce the loads for the lunge in order to keep the stimulus of the workout. If needed we can go to a low box step-up as another unilateral strength element for athletes that the lunge hurts their knees.
GHD Sit-ups: We would consider 45 AbMat sit-ups or 30 plate sit-ups as equivalent today for the Rx'd version. Scaling down we can keep the same amount of reps with AbMat sit-ups, alternating v-ups, or traditional v-ups. If excessive flexion is an issue, work hollow rocks or a crunch into the mix.
Metcon: "Fear and Loathing"
For time:
15/12 Ring Muscle-ups
Double Kettlebell Front Rack Lunge, 53/35 lbs, 100 ft
30 GHD Sit-ups
Double Kettlebell Front Rack Lunge, 53/35 lbs, 100 ft
30 GHD Sit-ups
Double Kettlebell Front Rack Lunge, 53/35 lbs, 100 ft
15/12 Ring Muscle-ups
Goal: 9-15 mins Time cap: 22 mins
Accessories:
4 rounds for quality of:
False Grip Chest-to-rings Hold, 20 secs
12 Dumbbell Hammer Curls, pick load
Ring Support Hold, 30 secs
12 Deficit Parallette Push-ups