WOD: Monday 231016

Who is ready for the best training day ever?!

• Coaching Notes

We are at the end of the 10 Week Swole Cycle and with that comes our PRVN Total Retest. We want to put more lbs across these 4 lifts as the primary objective of the day. The goal was to get swole and we hope you are feeling just a little more that way towards the end of this cycle. The best way to tackle this workout will be to focus on the 3 primary lifts and just work your way up to your 1RM weighted pull-up over the course of the day. These do not need to be done in order, or even working your way up on one lift then the next. Understandably for class management, this may feel a little more hectic than normal, but this should be a fun day to work together and build up loads over the course of 45 minutes. Keep in mind that the lift that takes the longest to build up to will be the Back Squat. A good goal here would be to establish around 85%+. All lifts today based on the style of lift and rep scheme should be able to be hit in around 10-12 minutes. With the weighted pull-up just interspersed between those lifts as you work your way up.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Power Clean: Keep chest tall on the set-up of each Clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the power position. Really work to hit that good quality triple extension before pulling into a quality quarter squat position. Sub Hang Power Cleans or Dual DB Hang Power Cleans today in order to keep quality movement patterns and stimulus.

-Weighted Strict Pull-Ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow. Hold the DB between the knees or feet in order to keep DB off the floor. Scale for the Day: strict banded pull-up or toenail spot pull-up.

-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover. Substitute a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

-Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. The best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

PRVN Total

Complete in a 45 min window.

Power Clean 1 rep max

Weighted Pull-up 1 rep max

Bench Press 3 rep max

Back Squat 5 rep max

accessories:

3 rounds for quality of:

6 Tempo Dips, pick load

12 Kettlebell Bent Over Rows, pick load

Kettlebell Front Rack Walking Lunge, pick load, 50 ft