WOD: Thursday 230504

#Besties <3

• Daily Focus

We are continuing our banded strict press and banded deadlift progression here today in an effort to keep building that dynamic speed. Specifically on the strict press we have seen the carryover to handstand push-ups and overhead press quite significantly so this is something we plan to do for one more round before the end of the cycle. We will then move into a burner with the focus on our posterior chain. Here the buy-in should be at most 3 mins into the AMRAP, and then in the remaining time we are looking for unbroken sets of deadlifts and fast burpees as this is a sprint of a workout.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie Ski Erg or Assault Bike. If we move to an Echo Bike drop the calories by 10%.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. Scale to a traditional burpee or a box elevated burpee.

strength:

Banded Strict Press 8x5, 45% 1RM Strict Press (red bands)

Rest 4 mins

Banded Deadlift 8x3, 55% 1RM Deadlift (green bands)

One of the benefits of banded work is to increase explosiveness. The use of resistance bands adds an element of explosiveness to the movement, as you must overcome the tension of the band at the bottom of the press and accelerate through the movement.

metcon: "Bichon Frisé"

In 7 mins do:

50/40 Row Calories

Then in the remaining time:

AMRAP of:

7 Deadlifts, 225/155 lbs

7 Bar Facing Burpees

Goal: Complete 5+ rounds.

Accessories:

3 rounds for quality of:

10 Glute Ham Raises

Sorenson Hold, 40 secs

Sandbag Bear Hug Carry, pick load, 100 ft