WOD: Friday 220715
Hey, Nic and Lori! If you bring the puppy into class I will watch it for you while you workout! #GymDog
• Daily Focus
The focus today is development of strict handstand push-ups and then working our way into a high intensity triplet. The workout is 15 mins long, which means pacing will majorly come into play today. Muscular endurance and stamina will be greatly tested towards round 3. We wanted to place a good mix of challenges for both the arms and the legs today, but were sure to limit the volume squatting going into tomorrow's workout.
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• Points of Performance & Coaching Cues
Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction.
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
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• Scaling Considerations
Handstand Push-ups: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Dumbbell Bench Press: Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling dual landmine press. If dumbbells are limited this is a great day to adjust to a traditional bench press- 135/95 lbs / 61/43 kg would be the loading equivalent.
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.
Gymnastics Strength:
2 rounds for max reps of:
Strict Deficit Handstand Push-ups, 4/2.5 in, 30 secs
Rest 1 min
Strict Deficit Handstand Push-ups, 2/1 in, 45 secs
Rest 1 min
Strict Handstand Push-ups, 1 min
Rest 2 mins
Metcon: "Dark Necessities"
Complete as many rounds as possible in 15 mins of:
15/11 Echo Bike Calories
15 Dumbbell Bench Press, 50/35 lbs
15 Deadlifts, 225/155 lbs
Goal: 4+ rounds
Accessories:
4 rounds for quality of:
20 Banded Tricep Press Downs
10 Dumbbell Pull Overs, pick load Weighted
Sorenson Hold, pick load, 30 secs