WOD: Friday 230203
Is this the face of a man who just made a bar muscle up or someone can’t remember if they shut the garage door?
• Daily Focus
We are tackling a challenging little workout here with escalating reps here on the ring muscle-up, while working in squat snatches and wall balls. The combo of squat snatch and wall ball will burn up the legs and the pressing from the wall balls will create a good amount of fatigue for the triceps going into the ring muscle-ups. As a coach we want to build in some time for athletes to play with a couple muscle-up progressions, dial in footwork for the snatch, and clean-up breathing mechanics on wall balls.
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• Gymnastics Skill Work - Ring Muscle-up Progressions
For quality:
Top Dip Support
Lower-to-Bottom Dip
-- then --
Bottom Dip Hold
False Grip Muscle-up Ring Row Transition
Toenail Spot Ring Muscle-up
-- then --
Seated Banded Ring Muscle-up
Box Transition Ring Muscle-up
-- then --
Kipping Ring Pull-up
Muscle-up Pop Swing + Swing + Pull-to-Hips
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• Points of Performance, Coaching Cues, & Scaling Modifications
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.
-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
Squat Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.
–Scale: We can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.
metcon: "Starlight"
Complete as many rounds as possible in 20 mins of:
3 Ring Muscle-ups
6 Squat Snatches, 135/95 lbs
18 Wall Balls, 20/14 lbs
5 Ring Muscle-ups
6 Squat Snatches, 135/95 lbs
18 Wall Balls, 20/14 lbs
7 Ring Muscle-ups
6 Squat Snatches, 135/95 lbs
18 Wall Balls, 20/14 lbs ...
Continue adding 2 Ring Muscle-up reps each round until time expires.
Accessories:
For quality, 4 rounds of:
10 Chest Supported Barbell Rows, pick load
16 Gorilla Rows, pick load
Rest 1:30
-- then --
4 rounds of:
20 Reverse Barbell Wrist Curls, pick load
Dumbbell Pinch Grip Hold, pick load, 30 secs
Rest 1:30