WOD: Wednesday 221221

You know it’s gonna be a good day when the bench is involved.

• Daily Focus

We are chasing that pump today with a fun little mix of an EMOM shoulder-to-overhead complex and a couplet of strict pull-ups + dumbbell bench press. We also have added in a fun little finisher to really top the arms off today with the note that tomorrow is mostly straight arm strength work, carries, and some high capacity mixed mono work.

-Special Class Management Note:

You can start athletes on a delay here and have them go on a :30, :45, or 1:00 delay in order to utilize the right amount of benches today. Also boxes or floor press will work as well for the day. If you go on the :30 or :45 it would allow 3+ groups and keep things spaced out where the goal would be to finish the bench in 30 secs or less. For the :45, group 1 would go on the 0:00, group 2 on the :45, and group 3 on the 1:30, then group 1 will be on bench again at 2:00 and so on. So the only group here with :30 to finish the bench would be group 3.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Push Jerks: Set-up in a strong front rack position with full grip on bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

-Scale: Let's scale to push press, then strict press, then move to dual dumbbell strict press. If it really is the range of motion overhead we can move to a half kneeling landmine press or dumbbell incline press.

Split Jerks: Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

-Scale: Dual dumbbell split jerk or single arm dumbbell split jerk.

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

-Scale: Strict banded pull-up or toenail spot pull-up.

Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction.

-Scale: Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling dual landmine press.

weightlifting:

Every 1 min for 10 mins.

1x [ 2 Push Jerks + 1 Split Jerk ], pick load

Start at 60% 1RM of your limiting lift.

metcon: "Bruce Willis"

For time:

75/60 Strict Pull-ups

Every 2 mins (starting at 2:00) complete:

10 Dumbbell Bench Press, 50/35 lbs

Accessories:

Every 3 mins for 9 mins do:

20 Renegade Rows, pick load

15 Dumbbell Bicep Curls, pick load

10x [ 1 JM Press + 1 Rollback Extension ], pick load