WOD: Wednesday 230927
Hump Day feels.
• Coaching Notes
Big strength day on the menu today. We are getting after a two parter today with the emphasis on the heavy single for each set, however the drop sets will help to reinforce good form and build some extra volume for each movement. Due to the fact that the singles are starting at 85% of our 1RM we will need to spend about 8:00 minutes building our weights there for each set. This means that the day consists of a lot of time talking through mechanics, building up loads and then hitting the working sets. Spend the time talking through the mechanics of each movement and points of performance for a quality set-up position, along with going through the ability to brace against your diaphragm.
Today, we can have half the athletes start on the Bench and half the athletes start on the Deadlift.
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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.
-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover. Substitute a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.
strength:
Deadlift 1-5-1-5-1-5-1-5, using heaviest weight per set
Bench Press 1-5-1-5-1-5-1-5, using heaviest weight per set
Complete as- Deadlift Every 3:00 minutes:
4 Sets 1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
Complete as- Bench Press Every 3:00 minutes:
4 Sets 1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
Accessories:
Every 1 min for 12 mins, alternating between:
8 L/8 R Single Arm Dumbbell Rows, pick load
1x [ 10 Barbell Hip Thrusts + Barbell Hip Thrust Hold, 30 secs ], pick load
1x [ 10 Ring Dips + 1 Ring Support Hold, 15 secs ]
20 GHD Hip Extensions