WOD: Wednesday 230524
It’s a good day when bench is involved.
• Daily Focus
We are hitting a full body type of day by starting things off with some strong tempo squats for the legs before moving into a quality workout that looks like multiple AMRAPs, but in reality is a 14:00 continuous clock running, so managing fatigue as we move into the sets of strict pull-ups will be huge.
This should provide a little stimulus for Murph that athletes can recover from in time for Monday, and if athletes are doing on Saturday the suggestion would be to just reduce the volume, hit some reps and take this a little easier.
This workout is a repeat back from April 4th, 2022.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
-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. 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.
-Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.
-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 light thrusters.
-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 to strict banded pull-up or toenail spot pull-up.
strength:
Every 2:30 for 7:30.
8 Pause Back Squats, pick load
21X1 tempo, 55-65% 1RM Back Squat across
metcon: "You Get What You Give"
4 rounds, 3:30 each, for max reps of:
16 Dumbbell Bench Press, 50/35 lbs
12 Toes-to-bars
18 Wall Balls, 20/14 lbs
Max reps in remaining time Strict Pull-ups
Accessories:
3 rounds for quality of:
Ring Support Hold, 30 secs
10 Banded Straight Arm Lat Pull Downs
20 Banded Tricep Push Downs