WOD: Monday 240513
#MuscleUpMonday
• Coaching Notes
The focus today is on high skill gymnastics and weightlifting. The goal as a coach will be to get athletes ready to tackle the workout primer with a quick 8:00 minute for quality warm-up, but then going through the progressions and barbell components, so athletes have a really great understanding of what they are meant to progress here in the primer. The primer is great for a class setting as it allows any and all to tackle it, while serving as a very good warm-up for our higher level athletes before getting into the main workout.
The main workout is meant more for building skill and weightlifting capacity then as something meant to challenge athletes to complete. Have them build over the course of the EMOM to something heavy for 3 reps on the Low Hang Squat Snatch if they have the capacity, while for others you can keep them at lower weights and just stay across working on technical proficiency past the knees and through the hips into a great Squat Snatch. A note that scaling for this today should be to a Hang Power Snatch + Overhead Squat combo to limit the technical needs for athletes on the day. For Ring Muscle-Ups we will either work on a skill progression for stronger athletes, or work into a strength progression for those athletes that need to build strength before attempting to layer in the higher level skill of the Ring Muscle-Up. The bike is meant to challenge athletes just enough and get them breathing heavy, but should be able to be completed at 75% effort in under the minute, which will allow them time to catch their breath and adjust loads during the rest minute.
primer:
Every 1 min for 8 mins, alternating between:
Ring Muscle-up Drill
1x [ 1 Pause Snatch Pull + 1 Low Hang Squat Snatch ], pick load
metcon: "Panda"
Every 1 min for 20 mins, alternating between:
3 Low Hang Squat Snatches, pick loa
Max rep Ring Muscle-ups
18/13 Bike Calories
Rest 1 min
Accessories:
3 rounds for max reps of:
L-Sit Hold, 20 secs
10 GHD Russian Twists
Max rep Feet Elevated Ring Rows