WOD: Wednesday 230208

Despite Coach Craig’s facial expressions, he’s having lots of fun at the gym

• Daily Focus

Our first portion on the deadlifts will be working towards heavier loads while reducing the volume from last week in order to start to peak our strength moving into next week. This will be on a 2 min time clock today, which should challenge the rest a bit for our stronger athletes. This is training absolute strength while tapping into battery work and muscular endurance with the limited rest. We will then move into a challenging couplet with the goal of challenging grip endurance and movement efficiency in the deadlift and chest-to-bar. The weights should be manageable today and would cap athletes at 50% 1RM on their deadlift as we don’t want the volume and weight on deadlifts to be too much for athletes. The goal is to get through the round of 14 pull-ups and either be working on the round of 16 or get past the round of 16. This is written in a way that should limit the round for a lot of athletes, which will help reduce the volume on the deadlifts as well.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

strength:

Complete sets every 2 mins for 12 mins.

Deadlift 1x6 at 75% 1RM

Deadlift 1x6 at 75% 1RM

Deadlift 1x5 at 82% 1RM

Deadlift 1x5 at 82% 1RM

Deadlift 1x3 at 87% 1RM

Deadlift 1x3 at 87% 1RM

metcon: "Doin' Time"

With a continuously running 10 min clock perform:

10 Deadlifts, 225/155 lbs + 8 Chest-to-bar Pull-ups in the first 1:15

10 Deadlifts, 225/155 lbs + 10 Chest-to-bar Pull-ups in the second 1:15

10 Deadlifts, 225/155 lbs + 12 Chest-to-bar Pull-ups in the third 1:15 ...

Continuing this until failure or completion of 8 rounds (10 Deadlifts + 22 Chest-to-bar Pull-ups).

Goal: 4+ rounds

Round cap: 8 rounds

Accessories:

4 rounds for quality of:

10 Glute Ham Raises

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

10 Dumbbell Zottman Curls, pick load