WOD: Tuesday 230822
One thing is for sure this cycle, we are gonna all become pull up fiends!
• Coaching Notes
Today, we will be starting things off with some strict pull-up strength work and building into our progression for the unbroken set of strict pull-ups. We are using the max set we hit last week and taking a percentage of that max to complete 8 Sets, 30% of that number. So if the number was 10 we would be aiming for 3 reps for the 8 sets. By resting as minimally as possible to get the 8 sets done we are allowing for density to play a factor in strict pull-up development. With that being said, we would love to work for perfect strict reps, so allow for enough rest to keep these sets looking clean and efficient.
We will then be moving into a conditioning piece that is meant to develop both aerobic and muscular stamina. We are looking for a work to rest ratio of 4:1 to allow for enough recovery to keep consistency across all 3 sets, while also pushing the body to develop more stamina. A note that we do have specifically a "kipping" variation of the pull-up to develop better coordination and power through the hips and the arms. We will not allow butterfly today as that is not the goal. If you need to scale, we are looking to move to a different variation of pulling motion, so the ring row at a challenging position would be the target for scaling purposes. We are doing this because of the strict pull-ups in the strength portion of today's workout. This will keep overall volume appropriate when building strength.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200 m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne
-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. We can sub an Assault Bike and adjust the Calories to 35/25 or to a Bike Erg of 38/30.
-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the Kettlebell Swing. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian Kettlebell Swing. After that a Kettlebell Deadlift would be the best option to limit dynamic loading.
-Kipping Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. The focus today is to develop the correct arch to hollow body position then initiating the pull with the lats. Push the bar away to work on linking reps. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.
gymnastics strength :
8 rounds for reps of:
1 set at 30% of max Strict Pull-ups
Time cap: 10 mins
metcon: "Slingin' & Swingin'"
For 3 cycles:
AMRAP in 8 mins of:
Run, 400 m
35/25 Bike Calories
20 American Kettlebell Swings, 53/35 lbs
10 Kipping Pull-ups
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
accessories:
4 rounds for quality of:
8 Barbell Cuban Press, pick load
10 L/10 R Single Leg GHD Hip Extensions
Reverse Sled Drag, pick load, 100 ft