WOD: Thursday 220825

From a broken wing last year, to muscle ups this year. Arce ain’t one to give up without a fight.

• Daily Focus

We are going after some skill work and capacity work today with a clean complex and bar muscle-up/chest-to-bar/kipping/butterfly pull-up skill and volume session. We have written this in a way today that allows for any level to understand where they can develop capacity to work on these variations in a safe and effective manner. We are really looking to reinforce skills and volume progressions for our more seasoned/elite athletes while laying down foundations for our newer developing athletes.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Cleans: 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.

-Scale: Sub hang power cleans or each of the cleans today or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

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.

-Scale: 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. We have also put in the options for the day in terms of other pull-up progressions, show choice your journey today.

MetCon: “'Omar“

Every 1:30 for 18 mins, alternating between:

1x [ 1 Pause Power Clean + 2 Low Hang Power Cleans + 1 Power Clean ], pick load

12 Bar Muscle-ups

55-70% 1RM Power Clean (increasing loads

Bar Muscle-ups:

Option 1: 8-12 reps

Option 2: 15-20 Chest-to-bar Pull-ups

Option 3: 15-20 Regular Pull-ups

Option 4: 8-12 Strict Pull-ups

Option 5: 6-10 Banded Strict Pull-ups

Accessories:

3 rounds for quality of:

20 Tall Kneeling Straight Arm Lat Pull Downs

10 Weighted Feet Elevated Ring Rows, pick load

15 Banded Kettlebell Swings, pick load