WOD: Thursday 230914

Bench presses will definitely make up for all of those burpees.

• Coaching Notes

We have a very strength specific build today working into a little drop set style work on the Bench Press combined with increasing loads on the Deadlift. Here we will work up to 90%+ on the Bench Press and hit it for 2 reps for Station 1, then move to station 2 where we will be tackling 73% for 6 Reps on the Deadlift for Station 2. We will alternate stations having the Bench move to 6 reps @ 73% and having the Deadlift working up to 2 reps @ 90%+. This will be a big stimulus for our strength build so be sure to set the athletes up for success by locking in quality positions and movement for the day.

Then we will get into a burner of a workout. 6 minutes is all you need here to feel that you got a really good workout in with the goal of getting through the set of 15s, which would be 45 reps of each movement. If we get through the rounds of 18s we are in the range of 63 reps, which is a huge challenge because it means we were holding 10+10 on the minute which would be a very dirty EMOM. Play with different variations of the Kettlebell Swing that allow for maximum efficiency, position, and speed.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian KBS. After that a KB Deadlift would be the best option to limit dynamic loading.

-Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension. If we need to scale today, let's just move to a box elevated burpee in order to limit range of motion while still keeping with the rhythm.

strength:

Every 2:00 minutes, 10 Sets Alternating Stations

Station 1: Bench Press, Station 2: Deadlift

Bench Press:

2 Reps @ 90%+

3 Reps @ 87%

4 Reps @ 83%

5 Reps @ 78%

6 Reps @ 73%

Deadlift:

6 Reps @ 73%

5 reps @ 78%

4 Reps @ 83%

3 Reps @ 87%

2 Reps @ 90%+

metcon: "Future Sound"

As many reps as possible in 6 mins of:

3 American Kettlebell Swings, 70/53 lbs

3 Burpees

6 American Kettlebell Swings, 70/53 lbs

6 Burpees

9 American Kettlebell Swings, 70/53 lbs

9 Burpees ...

Continue adding 3 reps each round to each movement until time expires.

accessories:

3 rounds for quality of:

10 Glute Ham Raises

Sorenson Hold, 30 secs

Rest 1 min

10 Feet Elevated Parallette Push-ups

Kettlebell Side Star Plank, pick load, L 15 secs/R 15 secs

Rest 1 min