WOD: Wednesday 220831

What the heck Kristina? The one Wednesday morning I get to coach and you leave me alone with Arce?

• Daily Focus

We are now headed into a nice heavy day for the legs. The goal today is to hit heavy sets of 5 on each round of the banded deadlift. Because we are utilizing band tension this will feel and be a little different than a traditional rep max set. The feedback from the band will take a bit of getting used to and weights should stat much lower than what you would assume to normally be able to hit. We will then get into a good quality workout with 3 rounds for time of Echo Bike, power cleans, toes-to-bars, and finishing with weighted walking lunges.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Banded Deadlifts: Lay the band over the bar, then stand on the band so that midfoot is on the band. Then focus on connecting the body to the bar, tightening the lats and driving through the legs. Focus to control the descent and not let the band tension pull you back to the floor, but rather control the descent.

-Scale: Move to a lighter band or traditional deadlift, but we can also use bands in a sumo or hex bar variation as well.

Power Cleans: These should be mostly touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.

-Scale: Sub hang power cleans and lighten the load as our first scale, next we can move to dual dumbbell power cleans or even Russian kettlebell swings.

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: Let's 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.

Dual Dumbbell Suitcase Walking Lunges: Pick up dumbbells by deadlift weights to your sides, then step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes.

-Scale: Reduce the load, go to a bodyweight walking lunge, or light alternating step-ups.

Strength:

Every 3 mins for 15 mins.

5 Banded Deadlifts, pick load

Work up to around 50-55% 1RM deadlift for the starting set.

Increase weight by feel today to something that is heavy.

Each rep we will ride to the floor, dead-stop and then lift the next rep.

MetCon: "Wonder Bread"

3 rounds for time of:

18/13 Assault Bike Calories

15 Power Cleans, 135/95 lbs

15 Toes-to-bars

Dumbbell Suitcase Walking Lunge, 35/25 lbs, 100 ft

Time domain: 10-15 mins

Time cap: 15 mins

Accessories:

3 rounds for quality of:

Sandbag Bear Hug Carry, pick load, 100 ft

Reverse Sled Drag, pick load, 100 ft

Sorenson Hold, 45 secs