WOD: Monday 230417

Monday vibes amirite?

• Daily Focus

Today we are tackling a heavy deadlift session increasing loads and decreasing reps from the previous progression. We are then going to get into a fun little couplet that has a distinct Diane feel today with a little lighter loads, but added complexity. The goal today is to have a little more of a posterior chain bias with some added work for the handstand push-up and specifically targeting good positions on the wall facing handstand push-up. We definitely want to give athletes a fair amount of time between the heavy deadlift reps, which is why we are giving each set 3 mins. If you think you could extend it and get the workout done in the class time, that would be a valuable change if you think it's doable and you have a class with large deadlifts.

"I…Declare…Bankruptcy!" -Michael Scott

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• Points of Performance, Coaching Cues, & Scaling Modifications

Wall Facing Handstand Push-ups: Keep the belly tight and maintain a hollow to neutral midline position as we press through the ground and drive the chest through the shoulders. Hands should be within 8 inches of the wall for the movement to be considered Rx'd. Scale to seated dual dumbbell strict press or box pike handstand push-ups.

Sumo Deadlift High-pulls: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above nipple line and below the collarbone line. We can sub out a kettlebell sumo deadlift high-pull like we did in the warm-up or go to two light dumbbell and use that for the thrusters as well today.

Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall. We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Strength:

Dead-Stop Deadlifts:

Set 1: 75% 1RM Deadlift

Set 2: 80% 1RM Deadlift

Set 3: 80% 1RM Deadlift

Set 4: 85% 1RM Deadlift

Set 5: 87+% 1RM Deadlift

metcon: "I…Declare…Bankruptcy!"

For time:

3 rounds of:

5 Wall Facing Handstand Push-ups

10 Sumo Deadlift High-pulls, 75/55 lbs

-- then --

3 rounds of:

10 Kipping Handstand Push-ups

10 Sumo Deadlift High-pulls, 95/65 lbs

Time domain: 7-11 mins

Time cap: 12 mins

Accessories:

Complete as many rounds as possible in 10 mins of:

Sorenson Hold, 40 secs

GHD Supine Hold, 20 secs

Half Kneeling Paloff Press + Rotation, L 30 secs/R 30 secs