WOD: Friday 221028

Head down, eyes forward.

• Daily Focus

We are starting off our 5RM push press progression with a baseline 5RM that we will use to dictate the rest of the cycle throughout the 6 week build. We will be working into percentage work that should allow for a good progression to build up to close to 92+% of your 1RM for a new 5RM. We expect the weight today to be in the 85-88% 1RM range for your 5RM. We will then tackle a challenging EMOM that will be sure to keep you pushing the pace as fatigue sets in. The final 4 mins should get very challenging as we try to hang onto the pace.

Quote of the Day:

“This is not a dress rehearsal; this is your life.” — Bill Murray

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• Points of Performance, Coaching Cues, & Scaling Modifications

Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.

-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let’s scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

-Scale: Sub step overs or alternating step-ups for box jump overs.

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Strength:

Complete sets every 2 mins for 10 mins.

Push Press 5-3-3-3-5

Set 1: 60% 1RM

Set 2: 70% 1RM

Set 3: 80% 1RM

Set 4: 80+% 1RM

Set 5: 5RM

MetCon: "Stripes"

Every 1 min for 20 mins, alternating between:

5 Wall Walks

15 Toes-to-bars

15 Box Jump Overs, 24/20 in

20 American Kettlebell Swings, 53/35 lbs

Accessories:

3 rounds for quality of:

10 Ring Push-ups

Single Arm Ring Plank, L 15 secs/R 15 secs

8 L/8 R Single Arm Push Press, pick load

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft