WOD: Friday 230428

• Daily Focus

We have some heavy deadlifts on the agenda today as well as some good old fashion bodyweight conditioning. This workout was built off the workout Angie and the goal today is to maintain a good pace and keep chipping your way through. The deadlifts are meant to be heavier than they were last week with a similar rep scheme. Again the focus with this cycle will be building to a 1RM towards the end, so keep that in mind with your athletes. I assume many will see some 3 rep and 2 rep PRs by the end of the cycle in the lead up to the 1RM. Scale the bodyweight conditioning workout today to stay within the time domain as class management might be just a bit trickier today with the amount we need to load up on the deadlift and cooldown. Taking out weights and putting them back takes quite a while.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow. Scale to strict banded pull-up or toenail spot pull-up.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knees-to-elbow/knees-to-chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knees-to-elbow, specifically for those with shoulder or back issues.

Air Squats: Hip crease below parallel and show full hip extension at the top of each rep. Scale to a bodyweight box squat or squat to a med ball in order to ensure correct mechanics and limit bottoming out.

strength:

Complete sets every 3 mins for 15 mins.

Deadlift 4-3-3-2-2

Set 1: 80% 1RM

Set 2: 83% 1RM

Set 3: 85% 1RM

Set 4: 87+% 1RM

Set 5: 90+% 1RM

metcon: "Man in the Mirror"

For time:

50/40 Strict Pull-ups

100/80 Push-ups

50 Toes-to-bars

100 Air Squats

Accessories:

3 rounds for quality of:

10 Glute Ham Raises

15 Tate Press, pick load

10 Alternating Kettlebell Gorilla Rows, pick load