WOD: Tuesday 230718

CHEST DAY, BEST DAY!

• Daily Focus

Today, we are hitting an upper body muscular endurance and stamina workout. The goal is to get in some absolute strength work on the Bench Press, before hitting a challenging mix of Power Snatch, Wall Walks, and Ring Dips. This workout targets multiple ranges of motion about the shoulder joint with the focus of creating a well rounded shoulder pump and burn. We are looking for consistency on the barbell with Power Snatch TnG cycling reps while focusing on a straight arm position in the Wall Walk, before tackling 15/10 quality Strict Ring Dips. For the Ring Dips, focus on full range of motion by hitting the full bottom position and full lockout on the top of the rep. If we cannot achieve this move to banded ring rips or a toe supported ring dip.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Power Snatch Cycling: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can go to Hang Power Snatches and or lighten the load. We could also go to American KBS or Alternating Dumbbell Snatches for those that are limited with a barbell in their hands.

-Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall. The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

-Ring Dip: 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: bench press

Every 2:30 for 12:30.

3 Bench Press, pick load, 75%-85%

metcon: "Stretch Armstrong"

4 rounds, each round for time, of:

10 Power Snatches, 95/65 lbs

5 Wall Walks

15/10 Strict Ring Dips

Rest 1 min between each round.

Goal: 2 mins/round

Total running time: sub 11 mins

Time cap: 15 mins

Accessories:

4 rounds for quality of:

6 L/6 R Bird Dog Rows, pick load

6 L/6 R Single Arm Dumbbell Bench Press, pick load

20 Pike Shoulder Taps Rest 2 mins