WOD: Monday 220307

Officer Bonds reporting for workout duty.

• Points of Performance & Coaching Cues

-Pause Front Squats: Elbows up, press into the barbell, and imagine flexing against a punch as you ascend out of the bottom of the squat.

-American Kettlebell Swings: Big point of performance here is controlling midline and working to mitigate any excessive flexion or extension. Keep the kettlebell close to the body and high in the hips on initial swing and then as the kettlebell passes the eyes be sure to flex and work into a neutral spine by shortening the gap between belly button and sternum.

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• Scaling Considerations

-Front Squats: If the front rack position is a challenge, we can move to a safety squat bar to keep a similar feel to the squat in terms of midline stability without loading the barbell on the front rack. If knees are an issue we can move to a box squat just above parallel and work to keep the shins vertical to put less pressure on the patellar tendon.

-American Kettlebell Swings: We can sub out for a Russian kettlebell swing or lighten the load today in order to keep the stimulus of the workout without modifying the movement all that much.

Strength

Pause Front Squat (3sec) + Front Squat

Every 2:00, 6 Sets

Set 1: 1+3 @ 65%

Set 2: 1+3 @ 70%

Set 3: 1+2 @ 75%

Set 4: 1+2 @ 75%

Set 5: 1+1 @ 80%

Set 6: 1+1 @ 80%+

Conditioning

"Player Piano"

3 Rounds for Time

400m Run

25 American KBS 53/35#, 24/16kg 

75 Double Unders

Accessories

3-4 Sets, For Quality

10/10 Dual DB ATG Split Squat

10/10 Single Leg Hip Extensions

10 Reverse Nordic Curls

:15/:15 Star Plank