WOD: Monday 230327

Happy belated birthday Schneider!

• Daily Focus

Day 1 of our cycle starts things off with a bang by tying in the two major themes of the cycle with our contrast style strength training session and a fun twist on Cindy by going for a 10 min AMRAP of a more strength biased version. The goal today is to spend some time talking over the ideas and what to expect from the training sessions as well as the multitude of scaling we could do in order to get a similar stimulus. For the conditioning effort we want the movements to be more strength biased and a bit of a grind with the workout rather than something light and fast that athletes can just bang through. Scale accordingly.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Med Ball Weighted Strict Pull-ups: Hold the medicine ball pinched between your legs at the ankles. Keep the belly tight and move in a hollow position. Focus to activate through the lats, pulling forcefully and vertically. If we need to scale we can lower the weight, go to a traditional strict pull-up, or move to a strict banded pull-up.

Dumbbell Deficit Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows. The hands will be placed on the dumbbells and the chest must come through the dumbbells and touch the floor and on each and every rep. We should adjust to traditional push-ups, elevated push-ups, or band assisted push-ups if the deficit is too much for athletes.

Dual Dumbbell Front Squats: First start the dumbbells between the legs to pull to either a dumbbell power clean or squat clean, then the dumbbells should rest with one head of the dumbbell on the shoulder with the elbows in front of the body creating a solid front rack position. Descend with the hips back and down until the hips pass the knees into a full depth squat before standing back up to full extension. Keep the torso upright and belly tight. Scale to goblet squats in order to work on our squat positions while still loading the body in the front rack position with some lighter loads.

strength:

Part A:

Build to a heavy 5 rep in 10 mins.

Part B:

Every 3 mins for 9 mins do:

5 Back Squats, pick load

4 Seated High Box Jumps

Back Squats- 80% of your heavy 5 rep from above

metcon: "Samsonite"

Complete as many rounds as possible in 10 mins of:

4 Med Ball Strict Pull-ups, 20/14 lbs

8 Dumbbell Deficit Push-ups

12 Dumbbell Front Squats, 50/35 lbs

Accessories:

4 rounds for quality of:

8 L/8 R Single Arm Bird-Dog Rows, pick load

12 Hip Bridge Dumbbell Pull Overs, pick load

12 Standing Dumbbell Chest Flies, pick load