WOD: Tuesday 230711
Mid-workout naps just hit different.
• Daily Focus
We have a heavy strength emphasis today with the main focus being the continuation of our Back Squat cycle and hitting 2 sets of 3 cluster reps at 90%. We are in Week 6 of our cycle, which means we are going to be moving into one more challenging week here for Week 7 before hitting a true deload, then testing maxes the week of July 31st. Our strength conditioning piece will target the midline and really create a lot of good tension and strength work contralaterally targeting the obliques and QL’s. We should spend 3:00 minutes going over the key points of the day at the whiteboard before hitting a quick targeted warm-up. The quick warm-up should then allow time to build up to 85% on our Back Squat. Allot about 8:00 minutes for athletes to get there, then they will have 14:00 minutes working on their Back Squat sets before moving into the Strength conditioning piece where we will have a 16:00 minute EMOM (really 15:00 because of the final rest minute). We don’t need a lot of set-up time for the workout, but should touch on key points for each movement.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Dual Kettlebell Front Rack Tall Kneeling to Standing: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone. Then go down to a tall kneeling position before standing back up to full extension. Alternate which leg you move to the floor first with and which leg you stand back up with.
-Renegade Row: Stay in a tall plank with hands on Dumbbells, Keep feet a little wider than shoulder width to create a good base. Row one DB to the shoulder engaging the lats, then come back to center and row with the other arm. Each row is counted as one rep, so 2 reps are completed when you have rowed right, then left. Scale load or move to plank shoulder taps as unloaded variation.
AbMat Sit-ups: Hands must touch over head and touch the toes for the rep to be an Rx'd Rep.
strength, Back Squat complex:
Complete as- Every 3:30 minutes:
1x [ 2 Back Squats + 2 Back Squats + 1 Back Squat ], 85% 1RM
1x [ 2 Back Squats + 2 Back Squats + 1 Back Squat ], 85% 1RM
1x [ 1 Back Squat + 1 Back Squat + 1 Back Squat ], 90% 1RM
1x [ 1 Back Squat + 1 Back Squat + 1 Back Squat ], 90% 1RM
metcon: "Hal L"
Every 1 min for 16 mins, alternating between:
10 Kettlebell Front Rack Tall Kneeling-to-Standings, 53/35 lbs
20 Renegade Rows, 50/35 lbs
30 AbMat Sit-ups Rest 1 min
Accessories:
3 rounds for quality of:
10 L/10 R Front Foot Elevated Split Squats, pick load
10 Toes Elevated Dumbbell Romanian Deadlifts, pick load
12 Ring Hamstring Curls