WOD: Tuesday 220920
Matt with great photographic timing per usual.
• Daily Focus
We are starting off today with a little shoulder-to-overhead EMOM. The goal is to almost think about this as a complex, where the 3 reps on the press will dictate the load for each set and the push jerk + split jerk are meant to add additional volume while also applying a technical component to the EMOM. We will then move into a more gymnastics skill/stamina focused conditioning piece today with a triplet of strict handstand push-ups, dual dumbbell box step overs, and ring muscle-ups. Focus is to manage sets and rest today while moving steadily through this one.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.
-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.
Push Jerks: Set-up in a strong front rack position with full grip on bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.
-Scale: Let's scale to push press, then strict press, then move to dual dumbbell strict press. If it really is the range of motion overhead we can move to a half kneeling landmine press or dumbbell incline press.
Split Jerks: Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.
-Scale: Dual dumbbell split jerk or single arm dumbbell split jerk.
Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Dual Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step-overs.
Ring Muscle-ups: 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.
-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups. See workout brief for more in depth explanation.
Strength:
Every 1:30 for 15 mins, alternating between:
3 Push Press, pick load
1x [ 2 Push Jerks + 2 Split Jerks ], pick load
Start at 75% 1RM push press, and increase loads.
MetCon: "I.O.U.s”
For time:
21 Strict Handstand Push-ups
21 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
9 Ring Muscle-ups
15 Strict Handstand Push-ups
15 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
7 Ring Muscle-ups
9 Strict Handstand Push-ups
9 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
5 Ring Muscle-ups
Time domain: 9-12 mins
Time cap: 15 mins
Accessories:
4 rounds for quality of:
10 L/10 R Single Arm Dumbbell Rows, pick load
8 Cuban Rotations, pick load
10 Dumbbell Zottman Curls, pick load