WOD: Tuesday 230314
Put on those fancy shoes and tighten up that belt, it’s Back Squat Day baby!
• Daily Focus
We get to test our 1RM back squat today! This will give us a good baseline before we tackle the next cycle as we will be working off percentages for the back squat. The deadlift will be the bigger focus in the next cycle, but we will be having a lot of days that are working in that range of 80% 1RM on the back squat with the focus on developing speed, so we should have a good knowledge base of what that percentage load should actually look like. We will then hit two triplets with the focus on bodyweight conditioning and muscular stamina. The goal here is to find scaling modifications that allow athletes to move fast and stay with quick transitions between movements.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Alternating Pistols: Keep your chest tall and let the hips go back and down as you shift the weight to one leg. Press through the ground while keeping the belly tight as you stand before alternating to the other leg. We are looking for the heel to stay down and the hip crease to break parallel.
-Scale: Heel elevated, shrimp squat, pistol squat step downs, single leg sits-to-box.
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.
Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.
-Scale: Strict banded pull-up or toenail spot pull-up.
Dual Dumbbell Front Squats: First start the dumbbells between the legs to pull to either a dumbbell power clean or squat clean, then the dumbbells should rest with one head of the dumbbell on the shoulder with the elbows in front of the body creating a solid front rack position. Descend with the hips back and down until the hips pass the knees into a full depth squat before standing back up to full extension. Keep the torso upright and belly tight.
-Scale: Goblet squats would be the ideal scale today in order to work on our squat positions while still loading the body with some lighter loads.
Lateral Dumbbell Burpees: Chest to deck then stay low and close to the dumbbells and jump feet laterally close to the dumbbells before jumping back over the dumbbells for the next rep
-Scale: Scale to a traditional burpee or a box elevated burpee.
Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.
strength: 1 RM Back Squat
15mins to establish a 1RM Back Squat
metcon: "Triple Double"
AMRAP in 6 mins of:
10 Alternating Pistols
10 Dumbbell Deficit Push-ups
10/8 Strict Pull-ups
-- Rest 3 mins --
AMRAP in 6 mins of:
10 Dumbbell Front Squats, 50/35 lbs
10 Lateral Dumbbell Burpees
10 Pull-ups
Goal 3+ rounds per AMRAP
Accessories:
3 rounds for quality of:
Reverse Sled Drag, pick load, 2 mins
15 Bent Over Dumbbell Reverse Flies, pick load
12 Reverse Nordics