WOD: Wednesday 230906
More heavy-ish deadlifts on a Wednesday. You’re welcome!
• coaching Notes
We are going to tackle some weightlifting focus work today for the Push Jerk with the goal of hitting some good wave loads here from 3-2-1, with the singles only being up to 80%. However, the fact that this is on the min creates a bigger challenge than just the percentage and rep scheme, so keep that in mind. We will then move into a fun push/pull workout for you today with "Deadlift Groove." This will be similar to the workout we hit a couple weeks ago with Deadlifts and Push-ups , except we are targeting a little more of a strength endurance stimulus here with heavier deadlifts and Ring dips. We often like to use similar feeling workouts with progressions built in over the weeks to increase capacity with only slight changes to the style of workout.
For class management we are looking to give the coach around 5-7 mins to work on Push Jerk progressions as well as give athletes time to work up to their working weights on Deadlifts which should be another 5-7 mins. This means outside of the workout time allotted, warm-up time and push jerk EMOM we need to account for another 10-14 mins, so keep that in mind.
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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.
-Ring Dip: Start on top of the rings with full lockout of the elbow and in a hollow body 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 use Light Banded Ring Dips or Ring Push-ups as the best option to create a great transfer to the traditional ring dip.
weightlifting:
Push Jerk 1x3 at 70% 1RM
Push Jerk 1x2 at 75% 1RM
Push Jerk 1x1 at 80% 1RM
Push Jerk 1x3 at 70% 1RM
Push Jerk 1x2 at 75% 1RM
Push Jerk 1x1 at 80% 1RM
Push Jerk 1x3 at 70% 1RM
Push Jerk 1x2 at 75% 1RM
Push Jerk 1x1 at 80% 1RM
metcon: "Deadlift Groove"
For time: 9-7-5 reps of:
Deadlift, 185/125 lbs
Ring Dip
-- Rest 2 mins --
9-7-5 reps of:
Deadlift, 225/155 lbs
Ring Dip
-- Rest 2 mins --
9-7-5 reps of:
Deadlift, 275/185 lbs
Ring Dip
Goal: 2-4 mins per part
Time cap: 4 mins per part (16 mins total running time)
accessories part a:
8 rounds for reps of:
1 set at 35% of max Strict Handstand Push-ups
accessories part b:
5 rounds for quality of:
8 L/8 R Single Leg Barbell Hip Thrusts, pick load
8 L/8 R Half Kneeling Pallof Press + Rotations