WOD: Wednesday 220518
Boy howdy, doesn’t that warm up look like fun Coach Stacy?
• Points of Performance & Coaching Cues
-Deadlifts: 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.
-American Kettlebell Swings: 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 swings. The best cue here is to shorten the gap between your sternum and belly button.
-Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.
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• Scaling Considerations
-Deadlifts: The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dual dumbbell Romanian deadlifts.
-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.
-Walking Lunge: Depending on the athlete an alternating step-up to a lower box can be much better for the knees than the lunges. Also air squats are a great option as well if unilateral loading is an issue.
Strength: Deadlifts
Deadlift 6-4-2, using same weight per set, rest 20 secs between sets
Deadlift 6-4-2, using same weight per set, rest 20 secs between sets
Deadlift 6-4-2, using same weight per set, rest 20 secs between sets
"Upside Down Rain"
Complete as many rounds as possible in 8 mins:
5-10-15-10-15-20 reps of:
American Kettlebell Swing, 70/53 lbs
Box Jump Over, 24/20 in
Goal: Get back into the 2nd round of 10-15-20.
Accessories:
4 rounds for quality of:
12 Glute Ham Raises Sorenson Hold, 1 min
8 L/8 R Half Kneeling Kettlebell Rotational Lifts, pick load