WOD: Monday 230814
My dude Bonds is about to full send whatever it is he’s about to do. The face of 100% commitment.
• Coaching Notes
Today we are getting after a little unilateral strength work with the barbell back rack reverse lunge for 10 reps on each side and combining that with our max unbroken strict pull-up set. The goal here is to establish some baselines that we can build off of over the next 10 weeks. The goal with this cycle will be to spend some extra time on muscular endurance, unilateral strength work, and adding in some good bodybuilding accessory work. For those that have members stay after to do the accessory work, they will see huge dividends in their strength development and how they feel week to week.
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• Gymnastics
Bar Muscle-up Skill Progressions
Spend a brief moment going through key points of performance and progressions for the Bar Muscle-up today.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.
-Front Squats from the Floor: Start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push-up with your elbows through the bar. We will move to dual db front squats or kettlebell goblet squats would be a great sub for the day.
-Bar Muscle-up: 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.
strength part a: back rack reverse lunges
1x [ 10 L/10 R Back Rack Reverse Lunges ]
strength part b: max strict pull ups
A single set of Strict Pull-ups for max reps.
metcon: “flight”
3 rounds for time of:
Run, 400 m
16 Pull-ups
12 Front Squats, 135/95 lbs
8/6 Bar Muscle-ups
Time domain: 9-14 mins
Time cap: 17 mins
accessories:
3 rounds for quality of:
10 Dumbbell Zottman Curls, pick load
10 L/10 R Single Leg Barbell Hip Thrusts, pick load
Weighted Sorenson Hold, 35 secs