WOD: Tuesday 230404
Mai is signing up for the Weightlifting competition on April 29th. Are you?
• Daily Focus
Today we are continuing our overhead press strength progression with a challenging little strict press complex that will challenge positions and the ability for athletes to hold tension throughout the press. We will then move into a gymnastics skill session where we should have 10-12 mins to go over the bar muscle-up and kipping handstand push-up before getting into the 9 min AMRAP with the goal of building in some good volume and practice today. Today has a bit of a 3 part necessity for time, but the strict press should take less time to go over and the skill session will lead right into the workout itself without much need to create time between these two pieces.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall. 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.
Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down. We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.
Stick Over-Unders: Place a PVC pipe across a box held down by a weight. This will create the stick jump. From there, we will jump over the stick, then climb back under the stick. We can do this laterally or forward. If we are looking to scale here, adjust to height down and then do a bear crawl around the stick rather than under the bar.
strength:
Every 2:30 for 12:30.
1x [ 1 Pause Strict Press + 2 Strict Press ], pick load
Starting weight for this complex should be at 70% 1RM
metcon: "Tottenham Hotspurs"
Complete as many rounds as possible in 9 mins of:
3 Bar Muscle-ups
5 Handstand Push-ups
7 Stick Over-Unders, 24/20 in
Goal: 6+ rounds
Accessories:
Tabata Strict Pull-up
Rest 2 mins
Tabata Dumbbell Hex Hold, pick load
Rest 2 mins
Tabata Plate Pinch Hold, pick load
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps/time performed in all of the intervals.