WOD: Wednesday 211222

“Bless this highly nutritious microwavable macaroni and cheese dinner and the people who sold it on sale. Amen.”-Kevin McCallister

Points of Performance & Coaching Cues:

-Back Squat: Work to create tension on the bar from the moment we un-rack 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.

-Push Press: Vertical dip and drive, line of action about the center of the body and finish with strong lockout over head.

-Row: Smooth strong strokes with each stroke initiated as legs, body, then arms. We are looking for a straight chain path and strong finish through the sternum.

Scaling Considerations:

-Today, we are looking at scaling the back squat to something that allows for volume and quality form. Going to a goblet squat for 10 reps with quality tempo is great for athletes experiencing some back or knee discomfort. Those with true injuries should adjust to a box squat or barbell hip thrust.

-For the conditioning piece today we are looking to scale volume on the rower first to allow for the stimulus of the workout to be met. If there are shoulder issues, sometimes just going to dumbbells will do the trick to allow athletes to keep moving. For the box jumps, adjust height to a lower height or we can go to alternating box step-ups.

Strength, Back Squat:

Every 3 mins for 9 mins: Back Squat

10 Back Squats, pick load

60-70% 1RM

“Home Alone”

4 rounds, each round for time, of:

20/16 Row Calories

15 Push Press, 115/75 lbs

15 Box Jump Overs, 24/20 in

Go every 4 mins.

Accessories:

3 rounds of:

8 L/8 R Bulgarian Split Squats, pick load

10 Alternating Goblet Cossack Squats, pick load

Max effort Wall Sit