WOD: Wednesday 231025
Bench day will always be the best training day. I will die on this hill and I will not be taking any other opinions.
• Coaching Notes
We are getting into a little strength focus day some Bench Press before working into a more strength biased EMOM where we will be hitting a little more of a push + pull style day with a little unilateral and grip work with the db step-overs. For class management ideas and creating a successful flow to the day we will want to spend just a short portion of time allowing athletes time to work up to 65% before tackling the sets. The sets done on the 90 second mark for 6 sets is 9:00 minutes. We will expect about 5 or so minutes to take loads off and put benches away. Barbells should stay in the rack for the inverted rows and we will pull out boxes and DB's for the step-overs. Other than that we just need to make sure athletes understand correct scales for the ring dips. Have athletes do a light touch on each station then get into the workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Dual DB Step-Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step-overs. Sub to weighted lunges or box step-overs
-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.
-Dual Dumbbell Hang Clean and Jerk: Cycle the DB’s between the legs by popping through the hips to the shoulder and then extending at the hip and punching DB’s overhead. The DB’s should finish over the midline of the body with the biceps by the ear and the elbow locked out. The biggest scale for this one would just be to scale the load, or scale to a SA DB Hang Clean and Jerk. Even scaling to Dual DB Cleans would be a good option for anyone with overhead issues.
-Inverted Row: Barbell will be in the rack at arms length away from the body while lying supine. We will then grab the bar, retract the shoulder blades and row our body to the bar in a plank position with the barbell touching the sternum for the rep to count. Adjust height of the barbell in the rig and place a weight in front of the feet to avoid slipping in order to scale the movement to a position that allows for unbroken reps.
strength:
Every 1:30 for 9 mins.
6 Bench Press, pick load
Ideal loading would look something like this:
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
metcon: "Skipping Stones"
Every 1 min for 20 mins, alternating between:
10 Dumbbell Box Step Overs, 50/35 lbs
10/7 Strict Ring Dips
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Inverted Rows
accessories:
5 rounds of:
Max distance Seated Ski Ergs, 30 secs
Rest 15 secs
Max rep Banded Tricep Press Downs, 30 secs
Rest 15 secs
Max rep Tall Kneeling Straight Arm Banded Lat Pull Downs, 30 secs
Rest 15 secs