WOD: Thursday 230817

Gotta love a good push and pull day.

• Coaching Notes

Today, our focus is on upper body pressing and posterior chain work. We will be targeting a little Deadlift + Handstand Push-up strength development before moving into some added volume accumulation and muscular stamina work with a row buy-in into a power Deadlift + Push-up couplet to create some good density work. For class management today, we should be able to get athletes warming up the deadlift to 65% prior to the first set of unbroken handstand push-ups, then start the alternating EMOM with our first set of deadlifts then drop sets on the handstand push-ups. Total time working here should be 12 mins with about 5 mins of building loads and 2 mins of cutting back down to working weights for the conditioning piece. For the conditioning piece we are hitting a good dose of Deadlifts and Push-ups with the goal of getting into the round of 15 reps on each set.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Calorie Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-Deadlift: 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.

-Push-ups: Band Assisted Push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Strength + Gymnastics A - 0:00-2:00:

A single set of Strict Handstand Push-ups for max reps.

Strength + Gymnastics B:

Deadlifts- 65+% 1RM Strict

Handstand Push-ups- 1 set at 30% of max rep

metcon: "Training Day"

In 4 mins do:

20/16 Row Calories, then in the remaining time

AMRAP of:

3-6-9-12-15...Deadlifts, 225/155 lbs

3-6-9-12-15...Push-ups

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Goal: Get into the round of 15 each cycle

Word of caution: we are doing the PRVN total tomorrow, so it may be a smart idea to save your effort for that and go a bit lighter today on the deadlifts in the workout.

accessories:

3 rounds for quality of:

6-4-2 Turkish Get-ups, pick load

12 Med Ball Slams, 20/14 lbs

12 Dumbbell See-Saw Rows, pick load

Suitcase Carry, pick load, 200 ft