WOD: Tuesday 231128

• Coaching Notes

We have a little more of a leg emphasis style day with some leg stamina / endurance work for the Squat that will target both hypertrophy as well as absolute strength. This will be off our Front Squat max and we are alternating each minute between reps on the Front Squat and reps on the Back Squat to develop better positions and strength by utilizing the greater power produced in the back squat with the need to maintain greater midline stability in the Front Squat. We will then tackle a powerful little triplet with the combo of Wall Balls, V-Ups, and Deadlifts. The goal with this is to have a workout where we can push the pace with the Deadlifts only providing a moderate dose and the Wall Balls and V-Ups being more of the targeted stimulus for the day. This means that the Deadlifts should be unbroken throughout all 3 sets, so choosing a weight that is around 40% of our 1RM is the most appropriate loading scheme.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.

-V-Ups: Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands in one motion. If needed, scale to tuck-ups or abmat sit-ups.

-Deadlift: 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.

strength:

Every 1 min for 10 mins, alternating between:

6 Back Squats, pick load

4 Front Squats, 70% 1RM

Metcon:"Bullseye"

3 rounds for time of:

30 Wall Balls, 20/14 lbs, 10/9 ft

20 V-ups

10 Deadlifts, 225/155 lbs

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete within time cap

Secondary Objective: Complete Wall Balls in two sets or less

accessories:

4 rounds for quality of:

Copenhagen Plank, L 15 secs/R 15 secs

Star Plank, L 15 secs/R 15 secs

Weighted Sorenson Hold, pick load, 30 secs

Weighted Plank Hold, pick load, 45 secs