WOD: Wednesday 220706
Megan, I don’t think you realize how impressed people are of you, including me, when it comes to strict handstand pushups. You can lead the class through the handstand work next time.
• Daily Focus
Today’s focus is on upper body pressing strength and stamina. We are working in some push press and push jerk here at 70-75% of athlete's push press 1RM with the understanding that it will be lighter for the push jerk. The percentages are at a load that should allow for a strong and consistent press overhead and firm lockout for both the push press and the push jerk. For our conditioning piece today we are continuing with the theme of the day and starting off with a strict handstand push-ups to keep pushing development there while putting it some other movements that should provide little interference with them.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance & Coaching Cues
Push Press + Push Jerk: Brace through the midline. Keep the dip short and controlled on the descent before working into an aggressive drive phase overhead. Flex the butt and belly while elevating shoulder blades and locking out arms with biceps covering ears. On the push jerk portion we want everything the same except right after drive and full extension of the hips we want to drive back down underneath the bar.
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.
Plate Ground-to-Overheads: This is a different movement, but should really be like a muscle snatch with the plate. Dynamic start position, eyes forward and chest up, before pulling the plate in through the midline and flipping it into a press overhead.
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.
Deadlifts: These should be close to unbroken sets. Idea is to make sure that the hips and shoulder rise at the same time. Keep braced and the bar close on the way up as well as the way down.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Scaling Considerations
Push Press + Push Jerk: Sub for a strict press variation or dumbbell strict press. If overhead is limiting, let's move to a landmine press variation.
Handstand Push-ups: 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 dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Plate Ground-to-Overheads: This is a simple movement and can be easily scaled to a hang position and/or reducing the load.
Box Jump Overs: We can go to box step-overs or move to box step-ups.
Deadlifts: The best subs for the deadlift today would be to go to a deadlift from blocks, sumo deadlift, or hex bar deadlift. This will keep development of the hinge pattern in the mix without putting as much strain on the position at the bottom of the deadlift.
Weightlifting: Push Press and Push Jerks
1x [ 3 Push Press + 3 Push Jerks ], pick load
70-75% 1RM Push Press
Every 2 mins for 10 mins.
Metcon: "Risky Business"
Complete as many rounds as possible in 12 mins of:
7 Strict Handstand Push-ups
9 Plate Ground-to-Overheads, 45/25 lbs
15 Box Jump Overs, 24/20 in
9 Deadlifts, 205/145 lbs
Goal: ~2 mins per round (6 rounds total)
Accessories:
3 rounds for quality of:
8 Dumbbell Cuban Rotations, pick load
8 Dumbbell Maltese Raises, pick load
8 Victorian Raises, pick load
Ring Plank External Rotation, 40 secs