WOD: Monday 230710
The proper Push Press face.
• Daily Focus
We have some heavy Push Press strength focus as well as a high skill focused triplet today with our conditioning piece today. For class management and timing today, we want to spend at most 3:00 minutes at the whiteboard talking through the key points of the day as we will need 8:00 minutes for the warm-up and roughly 5-7 minutes to warm-up to our working loads on the Push Press. We will then have to think about clean-up time and how long we want to go through Muscle-up progressions. The goal today should be to spend about 8:00 - 10:00 minutes just talking through and cueing the different mods in the hyperlinked video. If athletes are not getting it or need a lot more strict strength development move to Strict Pull-ups + Ring Dips and modifications thereof. This should allow us enough time to talk through the Single Arm Push Press or Push Jerk and have athletes do the final set-up for our 12:00 minute AMRAP.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor. Sub Alternating Box Step-ups or Adjust to a lower height or even lateral plate Hop overs.
-Single Arm Dumbbell Shoulder to Overhead: Have the dumbbell resting on the shoulder, then move into a vertical dip and drive and either press the dumbbell firmly overhead in one movement (push press), or jump, punch and land in a quarter squat position with the dumbbell locked out before standing to full extension then moving into the next rep. This movement is great for most athletes, but if needed we can scale to a Tall Kneeling Single Arm Landmine Press as a great alternative for the overhead press.
-Ring Muscle-up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings. -We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
strength:
Push Presses 3-2-1-3-2-1-3-2-1:
Complete as- Every 4:00 minutes:
3 Sets 3 Reps at 80%
Rest 1:00 minute and adjust loads
2 Reps at 85
Rest 1:00 minute and adjust loads
1 Rep at 90%+
metcon: "Camp Hope"
Complete as many rounds as possible in 12 mins of:
9 Box Jump Overs, 24/20 in
7 L/7 R Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs
5/3 Ring Muscle-ups
Accessories:
3 rounds for quality of:
20 Alternating Dumbbell Bicep Curls, pick load
15 Barbell GHD Hip Extensions, pick load
10 Ring Support Knee Raises
5 Wide Grip Weighted Pull-ups, pick load