WOD: Wednesday 230104
Just a really pretty squat Matt.
Workout Notes:
• Daily Focus
We got a brutal little leg day combo here today with some challenging sets of a back squat + front squat complex before tackling a couplet of deadlifts and box Jumps. The style here for the workout may get a few people confused, but it is pretty simple. 55 deadlifts must be completed and 55 box jumps must be completed. Sets and reps are up to the athlete, but weights will increase as we chip away at the deadlifts. The focus on this one is to really target the posterior chain and put an emphasis on workout strategy to allow athletes to have a little fun with a different style of workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.
-Scale: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.
Front Squat: Keep the chest tall, belly braced and continually push up with your elbows through the bar.
-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.
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: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.
Box Jumps: Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating.
-Scale: Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.
Strength Part A:
Every 1 min for 10 mins.
1x [ 4 Front Squats + 6 Back Squats ], pick load
75% 1RM Front Squat
metcon: "Empire State of Mind"
For time, partitioned any way:
55 Deadlifts* 55 Box Jumps, 24/20 in
*18 Deadlifts, 185/135 lbs
*15 Deadlifts, 225/155 lbs
*12 Deadlifts, 275/185 lbs
*9 Deadlifts, 315/205 lbs
Time domain: 7-11 mins
Time cap: 15 mins
Accessories:
4 rounds for quality of:
16 Bent Over Kettlebell See-Saw Rows, pick load
8 L/8 R Kettlebell Front Rack Box Step-ups, pick load
Weighted Sorenson Hold, pick load, 40 secs