WOD: Monday 230515
Smile! It’s Monday, and you’re at the gym!
• Daily Focus
Today the focus is on sustained pace and the ability to come back around and hit the same effort twice with a short rest period. Midline stamina and conditioning is the main stimulus today as athletes will really start to feel that core towards the end of the first set. Coming back around for that second dose will be a rude awakening. As coaches we should be able to spend some time going over the finer points of the bar muscle-up and develop a plan for all athletes in order to go over the skill while keeping everyone engaged. A good goal here would be to have some working on a low band drill while some are working on a box drill, and some working on a high band drill. Others might be doing a pull-up negative to work on some strength development coupling that with beat swings.
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• Points of Performance, Coaching Cues, & Scaling Modifications
V-ups: Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor.Keep your core tight as you reach for your toes with your hands in one motion. If needed, scale to tuck-ups or AbMat sit-ups.
American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.
Bar Muscle-ups: 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.
Burpees-to-Bar: We are planning on using a bar on the rig today as the target. Keep your hands in the same spot so that you can jump directly back to your hands and then jump right back up to the bar. Sub out to traditional burpees, or no push-up burpees, or even no push-up + no-jump burpees for those with issues on the excessive flexion extension the burpee creates.
metcon: “The Wizard of the Menlo Park”
2 rounds, each round for time, of:
40 V-ups
30 American Kettlebell Swings, 53/35 lbs
20 Burpees-to-Bar
10 Bar Muscle-ups
20 Burpees-to-Bar
30 American Kettlebell Swings, 53/35 lbs
40 V-ups
Go every 15 mins.
Accessories:
4 rounds for quality of:
5 L/5 R Split Stance Romanian Deadlifts, pick load
10 Slider Hamstring Curls
Lateral Sled Drag, pick load, L 30 ft/R 30 ft