WOD: Tuesday 221227

Always watching. Always judging. You passed Laura.

Workout Notes:

• Daily Focus

We are getting after a little pump session today with 4x10 on the bench press followed by a sneaky hard triplet on the 4 mins. The stimulus is a little overload muscular stamina piece that will challenge the shoulders and midline. We would like to see unbroken sets across more so that quick sets and moving faster. So if need be the transitions can be a bit slower in order to allow for unbroken sets.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Scale: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

American Kettlebell Swings: 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 kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Renegade Rows: Stay in a tall plank with hands on du2eep feet a little wider than shoulder width to create a good base. Row one shoulder engaging the lats, then come back to center and row with the other arm. Each row is counted as 1 rep, so 2 reps are completed when you have rowed R + L.

-Scale: Scale load, can move to plank shoulder taps as unloaded variation.

Dumbbell Deficit Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows. The hands will be placed on the dumbbells and the chest must come through the dumbbells and touch the floor and on each and every rep.

-Scale: Adjust to traditional push-ups, elevated push-ups, or band assisted push-ups

Strength: Bench Press

Bench Press 10-10-10-10

Rest 2 mins between sets.

60%+

Metcon: "Sunset Boulevard"

4 rounds, each round for time, of:

25 American Kettlebell Swings, 53/35 lbs

20 Renegade Rows, 50/35 lbs

15 Dumbbell Deficit Push-ups

Go every 4 mins.

Time: 2:30-3 mins per round

Accessories:

For quality:

3 rounds of:

Ring Plank Circles, 30 secs

Sorenson Hold, 1 min

-- then --

3 rounds of:

20 Banded Tricep Press Downs

20 Banded Bicep Curls