WOD: Wednesday 230329

At least you ain’t running 3 miles today.

• Daily Focus

We are hitting some quality strength work today by targeting a heavy deadlift as well as heavy strict presses in combination with wall ball shots. The goal today is absolute strength on the deadlift and strict press with the added component of ballistic strength and power when combined with wall balls. By placing the wall ball at a high height we are expecting more force needed from the arms and legs to get the ball to the desired height. Some athletes may need to scale this, but the goal should be the same.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Deadlift: 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. 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.

Strict Press: Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press. For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to a light thrusters.

strength:

Dead-Stop Deadlift 6-6-4-4-4

Set 1-2: 70% 1RM Deadlift

Set 3: 75% 1RM Deadlift

Set 4: 75+% 1RM Deadlift

Set 5: 80% 1RM Deadlift

metcon: “Sea Bass”

Every 2:30 for 12:30 do:

3 Strict Press, 80% 1RM

15 Wall Balls, 20/14 lbs, 11/10 ft

Accessories:

5 rounds for quality of:

10 GHD Back Extensions

10 Ring Hamstring Curls

Kettlebell Overhead Hold, pick load, 30 secs