WOD: Tuesday 230829
Chest Day, Best Day!
• Coaching Notes
Today we are getting after a heavy emphasis on upper body push and shoulder stamina today. The combo of a heavy Bench Press into a couplet of Strict Handstand Push-ups and Double Unders will be sure to burn the shoulders up and create a good challenge for the day. Expect the double unders to get harder than anticipated in this one as keeping the arms in close and maintaining rhythm will be challenged. We should give athletes about 5:00-7:00 mins to work up to 70% on the Bench Press as well as go over correct spotting techniques. I always like to have the hands under the bar on heavy sets, but only touch the bar if the bar begins to move back to the chest. Even if the barbell pauses out, do not touch the barbell until it moves back down. We should have time to go over correct hand placement and pressing mechanics for the strict handstand push-up today before tackling the workout. For double unders, the cue “tap tap” tends to helps as athletes begin to think about tapping the ground twice rather than just spinning fast and trying to beat the rope.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
-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 DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.
strength:
Complete ever 2 mins:
Bench Press 1x5 at 70% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5 at 80% 1RM
Bench Press 1x5 at 85% 1RM
metcon: "Patriarchy"
For time:
50 Double Unders
9 Strict Handstand Push-ups
50 Double Unders
12 Strict Handstand Push-ups
50 Double Unders
15 Strict Handstand Push-ups
50 Double Unders
8 Strict Handstand Push-ups
Goal: 7-11 mins
Time cap: 14 mins
accessories:
4 rounds for quality of:
12 Chest Supported Dumbbell Rows, pick load
10 Hanging Around-the-World Knee Raises
8 Dumbbell Z Press, pick load