WOD: Wednesday 220817

What could be better than Deadlifts and Toes to Bar? Maybe Deadlifts and doughnuts…

• Daily Focus

We are tackling a fun little mixture today of posterior chain and midline work. The goal is to reinforce bracing positions through pulling movements from the floor, work on some overhead stamina and stability, and challenge the entire midline throughout the workout. We are starting off the day with some good posterior chain and core activation work that should take just about 10 mins and then getting into a strength superset of Romanian deadlifts and Pallof press holds. Have athletes just start with light loads here and build over 5 sets. This strength superset should more than prime the system to get ready for the workout “Loose Change.” Talk over toes-to-bar technique and form, move athletes to the floor for the traditional deadlift and reinforce pressing through the floor on the handstand hold.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Romanian Deadlifts: Create global tension, root through the floor, and bring the barbell to just about 2-4 inches past the knees, creating tension in the hamstrings, pause for a moment and then come right back up to the hips before the next rep.

-Scale: Dual dumbbell Romanian deadlifts are a great sub for any athlete today to work on quality positions and tension through the hamstrings.

Pallof Press Hold: Soft knees, tight belly and press to a straight arm position directly out in front of you. The band should be directly perpendicular to the rig with the athlete parallel to the rig.

-Scale: None needed.

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.

-Scale: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.

Handstand Hold: Press through the floor and lockout the arms. We are looking to see athletes press and brace through the movement. Tuck the pelvis to create a strong tight position on the wall.

-Scale: Feet on a box pike handstand hold, or tall plank hold as a good modification.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Strength:

5 rounds for quality of:

6 Romanian Deadlifts, pick load

Paloff Hold, L 30 secs/R 30 secs

Romanian Deadlifts- 31X1 tempo

MetCon: "Loose Change"

As many reps as possible in 10 mins of:

3 Deadlifts, 225/155 lbs

3 Toes-to-bars

6 Deadlifts, 225/155 lbs

6 Toes-to-bars

9 Deadlifts, 225/155 lbs

9 Toes-to-bars ...

Continue adding 3 reps each round to each movement until time expires.

At 2:00/4:00/6:00/8:00 complete: Wall Handstand Hold, 30 secs

Accessories:

3 rounds for quality of:

7 L/7 R Weighted Single Leg Box Step Downs, pick load

Weighted Sorenson Hold, pick load, 30 secs

20 Banded Hamstring Curls