WOD: Wednesday 240131

Another chest day, best day. Everyone’s favorite day whether they admit it or not.

• Coaching Notes

Today's session is all about achieving a well-rounded blend of upper body absolute strength work, high-skill development, muscular stamina, and intensity.

Here's what we're aiming for:

We're starting with a focus on heavy Bench Press, but there's a twist. We've reduced the overall rest time between sets, departing from the usual practice. This modification is designed to create a unique stimulus, combining the demands of muscular endurance with absolute strength.

Chest-to-Bar Pull-Up Practice and Progressions:

After the Bench Press, we'll dedicate time to Chest-to-Bar Pull-Up practice and progression. The goal is to help athletes grasp the mechanics of this movement and gradually build their capacity. As they develop both the skill and muscular stamina, they'll be able to handle larger sets of Chest-to-Bar Pull-Ups. The progression will draw from what we covered in week one and introduce increased intensity and controlled breathing.

Strength Variant for Diverse Needs:

It's worth noting that we've incorporated a strength variant into the workout to accommodate athletes who may prefer to avoid kipping movements or dynamic, high-intensity combinations. This variant offers a different stimulus while allowing athletes to participate in the same class setting, targeting their specific needs and goals. This option can be particularly beneficial for those managing minor injuries but seeking to rebuild overall strength and capacity.

Today's session offers a range of options, ensuring that athletes can tailor their workout to their individual requirements and preferences. Let's make this a productive and effective session for everyone involved!

Best of luck with your coaching, and here's to a successful day of training.

strength:

Complete sets every 1:30 min.

Bench Press 1x5 at 70% 1RM

Bench Press 1x5 at 75% 1RM

Bench Press 1x3 at 80% 1RM

Bench Press 1x1 at 85% 1RM

Bench Press 1x1 at 90% 1RM

metcon: "Spider Monkey"

For time:

10 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

9 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

8 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

7 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

6 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

5 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

4 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

3 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

2 Chest-to-bar Pull-ups

7 Box Jump Overs, 24/20 in

1 Chest-to-bar Pull-up

7 Box Jump Overs, 24/20 in

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00