WOD: Tuesday 221115

Congrats to Coach T for putting in months of work and taking the stage in her first bodybuilding competition over the weekend!

• Daily Focus

We are getting into a little push press + push jerk action to start things off today in order to dial in both our strength progression for the push press as well as layer in some heavier work for the shoulder to overhead work we are tackling with our “Macho Man”/DT progression. We will then move into a challenging couplet that is suppose to add volume to the overhead work as well as challenge a little interference work that will help to benefit the handstand push-ups when they come up in the Open.

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• 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.

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.

Line Facing Burpees: Stay low to the ground and jump feet close to the line before jumping over the line and getting right back down into the next rep.

-Scale: Scale to a traditional burpee or a box elevated burpee.

Echo Bike Calories:

-23/18 - 18/13 - 14/10 Assault Bike Calories

Weightlifting:

Every 3 mins for 15 mins.

1x [ 3 Push Press + 5 Push Jerks ], pick load

Start at 75% 1RM push press.

MetCon: "Handcuffed Lightning"

For time:

21 Strict Handstand Push-ups

21 Line Facing Burpees

23/18 Assault Bike Calories

15 Strict Handstand Push-ups

15 Line Facing Burpees

18/13 Assault Bike Calories

9 Strict Handstand Push-ups

9 Line Facing Burpees

14/10 Assault Bike Calories

Time domain: 7-10 mins

Time cap: 12 mins

Accessories:

5 rounds for quality of:

10 Dumbbell Bench Press, pick load

10 Dumbbell Hex Press, pick load

10 Dumbbell Skull Crushers, pick load