WOD: Tuesday 220419
Happy belated birthday Rachel! Hope it was a good one and that Jeff cooked you up something tasty.
• Gymnastics Skill Session + Workout Primer
For quality:
Ring Muscle-ups:
Seated Banded Ring Muscle-ups
Box Ring Muscle-up Transitions
-- then --
Barbell Primer (get to working loads):
1 Hang Power Snatch
2 Low Hang Power Snatches
1 Hang Power Clean & Push Jerk
2 Low Hang Power Clean & Push Jerk
-This is the time to go over the seated banded ring muscle-up and the box ring muscle-up transition drills. These can help athletes work on the turnover and catch into the dip. We should also tackle the ring swing and work to get athletes to find that quality arch to hollow position as we move to hip extension as we fire over to catch in the ring muscle-up.
The barbell primer is meant to be a quick and simple way to get athletes up to speed and tackle the chipper.
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• Points of Performance & Coaching Cues
-Run: Focus on pulling the legs off the ground rather than driving through the ground. Tuck your pelvis underneath you and work a quick cadence.
-Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.
-Clean & Push Jerks: These can be done as short touch-and-go reps or done as quick singles. We want to focus on a good set-up position on each rep with the chest staying tall. The bar coming through the hip and then catching in a quality position before pushing into the push jerk.
-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.
-Ring Muscle-up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.
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• Scaling Considerations
-Run Machine Subs:
400 m =
30/24 Row/Ski Erg/Bike Erg Calories
25/18 Echo Bike Calories
27/22 Assault Bike Calories
40/32 Airdyne Calories
-Toes-to-bars: Let’s scale to alternating toes-to-bars, then knees-to-elbow, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.
-Ring Muscle-ups: Today, the scale for the ring muscle-ups is ideally going to be a variation of a pull-up and ring dip in order to develop the strength necessary to get a ring muscle-up. We can also utilize the banded ring muscle-up as a good alternative to get athletes to understand the movement around the rings as well.
-Clean & Jerks: We want to move to a hang position for the clean and lower the weight in order to make this more approachable and limit any issues off the floor.
-Snatches: For the snatch today we can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.
Plyometrics:
4 rounds for quality of:
6 Lateral Skaters (hold)
3 L/3 R Lateral Skaters (bounce and hold)
2 L/2 R Lateral Skater + Bounds
"Fear Inoculum"
For time:
Run, 400 m
15 Snatches, 135/95 lbs
Run, 400 m
20 Ring Muscle-ups
Run, 400 m
30 Clean & Jerks, 135/95 lbs
Run, 400 m
40 Toes-to-bars
Run, 400 m
Accessories:
3 rounds for max reps of:
Max rep Strict Pull-ups
12 Barbell Bent Over Rows, pick load
15 Weighted GHD Sit-ups, pick load