WOD: Wednesday 211215

Megan, you’ve been a great addition to the gym. Keep up the hard work and you’ll be doing bar muscle ups in no time.

Points of Performance & Coaching Cues:

-Back Squat: Work to create tension on the bar from the moment we unrack the weight. Brace throughout the entire lift and be sure to pull the bar into the body to create more tension throughout. Focus here is global tension and maximum force production.

-Toes-to-bar: Work on maintaining a tight hollow to arch position. We want tension first and the skill of the swing to be developed more than anything rather than toes touching the bar, so focus on skill development and strength first, rather than what is considered “Rx”

-Kettlebell Front Rack Walking Lunges: Keep kettlebells on shoulder in the front rack and not shifting to the back rack. We are working to create a stronger midline and shoulder girdle, so anything other than kettlebells in a quality front rack position is cheating. As athletes lunge, tell them to press up into the kettlebells to create a better position and posture out of the bottom.

Scaling Considerations:

-For those that need a substitution for the back squat, our first suggestion would be to utilize a box squat and find a height that is appropriate for them. After that we need to consider what the issue is. If it is a back issue, we might be able to work in some back rack reverse lunges as those are less taxing on the lower back than a traditional squat. Otherwise we can go to a barbell hip thrust off a bench and get to a heavy 5 rep for the day.

-For the conditioning piece, going to knees-to-elbows or a strict variation like strict knee to elbow or strict knee raises would be a great alternative to get athletes moving in the right direction.

Strength A:

Back Squat : 1 Rep Max

Record your best Back Squat 1 rep max lift.

Strength B:

Back Squat : 1xME at 85% 1RM

Back Squat 1xME at 85% 1RM

"Ackrite"

For time:

21 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

18 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

12 Toes-to-bar

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

9 Toes-to-bars

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

Time domain: 6-10 mins

Time cap: 11 mins

Accessories:

AMRAP 6 mins

20 Alternating V-ups,

Hollow Hold, 10 secs

20 Russian Twists

Hollow Hold, 10 sec

Side Plank, L 20 secs/R 20 secs