WOD: Tuesday 230516
Back squat day baby! Let’s move some heavy weights!
• Daily Focus
The focus is to end the cycle on a big note with a new 3RM back squat. We should be feeling primed and ready to go for a big number here with the build that we did over the last few weeks. A good target for most would be to shoot for around 90-95% 1RM depending on how this cycle was developing for them. We will then get into a fun little mix of a workout based off the most recent age group qualifier workout with the emphasis on muscular interference between pressing movements and holding the kettlebell in the front rack position. Most of the time spend should be allowing athletes to really target their 3RM back squat and getting warm for that, however we should be looking to talk over positions on the goblet step-ups as that is a new movement.
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• Points of Performance, Coaching Cues, & Scaling Modifications
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. 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.
Goblet Step-ups: Hold the kettlebell in the goblet position as you step-up with either leg, follow with the other leg, then step down with the same leg you stepped up with and follow with the other leg, and use that leg to step right back up onto the box. Keep the chest tall and hip flexors engaged. We can lighten the load, reduce the height, or move to a walking lunge or air squat variation if the step-up creates pain.
Goblet Squats: Hands underneath the kettlebell and the elbows out in front of the body. Initiate with the hips back and down while keeping a tall upright torso and braced midline. The ideal scale today would be to reduce the loads or go to air squats to keep the intended stimulus.
Ring Dips: Start on top of the rings with full lockout of the elbow and in a hollow body position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position. We can use light banded ring dips or ring push-ups as the best option to create a great transfer to the traditional ring dip.
strength:
Build to a 3RM for the day in 12 mins.
-- then --
In 6 mins do:
3 Back Squats, 92% of 3RM (from above)
4 Back Squats, 87% of 3RM (from above)
5 Back Squats, 85% of 3RM (from above)
metcon: "Curie"
For time:
15 Strict Handstand Push-ups
20 Alternating Goblet Box Step-ups, 53/35 lbs, 20 in
10 Strict Handstand Push-ups
20 Alternating Goblet Box Step-ups, 53/35 lbs, 20 in
15 Ring Dips
20 Goblet Squats, 53/35 lbs
10 Ring Dips
20 Goblet Squats, 53/35 lbs
Time domain: 7-11 mins
Time cap: 12 mins
Accessories:
Hollow Body Kettlebell Floor Press 12-12-10-10-8, using heaviest weight per set
[ 16 Kettlebell Front Rack Bulgarian Split Squats ] 1-1-1-1-1, using heaviest weight per set