WOD: Friday 230707
Happy belated birthday Veggie Patty!
• Daily Focus
Today we are getting into our front squat strength progression and working upwards of 85+% 1RM for 2 sets of 2 reps with 30 secs between sets. The goal should be to hit all 3 sets at 85% 1RM with the option to go heavier if the body is feeling it today. We will then go to a choice on load for back rack reverse lunges. We should be focused on going for something heavy for 5 reps on each leg. Our conditioning piece will be taking front squats from the floor and then moving into a quality push/pull strength endurance workout that will keep athletes moving and developing a quality pump!
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• Points of Performance, Coaching Cues, & Scaling Modifications
-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. 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.
-Burpee Chest-to-bar Pull-ups: Stay under the bar and ideally we have a bar 6 in above reach and we can jump into the chest to bar pull-up. Keep a cadence and rhythm here today. Scale to burpee pull-ups or burpee jumping pull-ups in order to maintain the correct stimulus.
-Front Squats: From the floor, start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar. We will move to dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.
strength:
Every 2:30 for 15 mins.
Front Squats- rest 30 secs between clusters of 2.2, 85+% 1RM
Back Rack Reverse Lunges- rest 30 secs between L/R Complete sets
metcon: "Gambino"
7 rounds for time of:
7 Dumbbell Bench Press, 70/50 lbs
7 Burpee Chest-to-bar Pull-ups
7 Front Squats, 135/95 lbs
Time cap: 14 mins
Goal: 9-12 mins
Accessories:
3 rounds for quality of:
10 Wall Facing Handstand Push-ups
Reverse Sled Drag, pick load, 100 ft