WOD: Wednesday 230614
Name a better duo than deadlifts and bench? Maybe me and Kwick Trip.
• Daily Focus
The goal today with our superset is to get up into the 85% 1RM range for both the deadlift and bench press. With both we are looking to develop the best braced position and global tension throughout the lift. This superset style should allow for athletes to work with a partner and have one start on the deadlift, while the other is starting on the bench press. Give athletes around 6 mins to progress to their working loads before starting the clock for the superset. For the conditioning piece we are looking to have athletes scale to movements where they can remain close to unbroken throughout and finish each set with about 30 secs rest before they hit the next station. If needed scale the volume first, then scale the movement pattern.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
-Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall. The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
-Russian Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button. We should only have to reduce volume or weight here today as the movement should allow for healthy hinge pattern development.
-Ring Push-up: Start on top of the rings with full lockout of the elbow and in a tight plank position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position. We can modify very easily here by just adjusting the angle of the rings to make things easier and still maintain the stimulus.
strength:
Complete as- Every 3 mins for 15 mins do:
2.2.1 Deadlifts, 80+% 1RM
5 Bench Press, 75+% 1RM
metcon: "A Thundering"
Every 2 mins for 12 mins, alternating between:
1x [ 50 Double Unders + 5 Wall Walks ]
1x [ 20 Russian Kettlebell Swings, 70/53 lbs + 15/10 Ring Push-ups ]
Accessories:
Every 3 mins for 12 mins do:
Weighted Sorenson Hold, pick load, 30 secs
15 Reverse Hyper Extensions, pick load
Sandbag Bear Hug Carry, pick load, 100 ft