WOD: Friday 230901
Bar muscle ups, just for you Bond.
• Coaching Notes
Today, we have a two part workout with both pieces requiring some attention to make sure the class is run well and we get what we want out of the day. The warm-up will serve as a very good general prep to get us ready to move into the barbell complex. We should as coaches have a good understanding of how we want to talk through the progression here and allow athletes time to build to around 75% for the Clean & Jerk Complex. This should take 7 mins or so and during that time get in a few pull-ups and build weight for the weighted strict pull-ups. We will be looking at this like a quality superset and if done for time would be a really great challenge of a workout. The 4 sets will pack a punch, but due to the rest time allow for ample ability to hit the percentages and also clean things up by the 16:00 min mark on the clock. We will then move to a simple, but effective triplet with the goal of pacing out the Wall Balls and Echo to allow for clean reps on the Bar Muscle-up. We have moved to a pull-up variation as the main scale today to keep in line with the goal improving our overall capacity in our maximum pull-up strength and this serves as nice drop sets to the weighted strict pull-ups done in the strength portion of today’s workout. This also allows for a quick and easy scale as today would be a day that we lighted the overall time on the coaching component for the Bar Muscle-up as we touched on the progressions just a couple weeks ago.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-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. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.
-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs.
-Bar Muscle-up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down. We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.
weightlifting:
[ 1 Power Clean + 1 Floating Squat Clean + 2 Split Jerks ] 1-1-1-1, using heaviest weight per set Weighted Strict Pull-up 5-5-5-5, using heaviest weight per set
Holding between 75-85% of your 1RM clean and jerk for the Complex.
Start at around 70% of your 1RM weighted pull-up for the 5 reps
metcon: "Mojo Dojo Casa House"
3 rounds for time of:
25 Wall Balls, 20/14 lbs
19/13 Bike Calories
10 Bar Muscle-ups
Time cap: 15 mins
Goal: 8-12 mins
accessories:
For quality: 3 rounds of:
Top Pull-up Hold, 10 secs Active Hang, 20 secs
-- then --
3 rounds of:
10 Reverse Nordic Curls 10 L/10 R
Single Arm Dumbbell GHD Preacher Curls, pick load