WOD: Tuesday 230606
• Daily Focus
Today, we are tackling a good strength focused day. Even the metcon has a high focus on strict strength and posterior chain development. With the new hybrid cycle we will be shifting away from the strict press as the focused overhead strength lift and will be moving into the Push Press as our primary overhead lift. We will be working our way to a new 1RM by the end of the cycle as well as a 1RM jerk. So be ready for some good focused work overhead in the coming weeks.
Our conditioning effort will build a lot of upper body muscular endurance / strength while also targeting the posterior chain and reinforcing good volume development in the Deadlift. This workout hits probably the most common time domain of 11-15 mins.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-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 to strict banded pull-up or toenail spot pull-up.
-Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.
-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 complex:
[ 2 Deadlifts + 2 Deadlifts + 2 Deadlifts ] 4x1 at 80% 1RM
Push Press 5-5-5-5, using heaviest weight per set
metcon: "Dark Necessities"
For time:
15/10 Strict Pull-ups
20 Deadlifts, 225/155 lbs
15/10 Strict Ring Dips
Run, 400 m
15/10 Strict Pull-ups
20 Deadlifts, 225/155 lbs
15/10 Strict Ring Dips
Run, 400 m
15/10 Strict Pull-ups
20 Deadlifts, 225/155 lbs
15/10 Strict Ring Dips
Time domain: 11-15 mins
Time cap: 17 mins
Accessories:
3 rounds for quality of:
10 Supinated Barbell Bent Over Rows, pick load
15 Reverse Hyper Extensions, pick load
Weighted Sorenson Hold, pick load, 20 secs