WOD: Monday 211018

May you all leave today’s workout with a smile as big as T’s during squatting.

Coaching Notes:

Today, we are starting off with some lower body strength work. The focus here is around building the Front Squat, while accumulating volume for the legs. Ideally, we can stick to around 75-80% of our Front Squat for the entire EMOM, but today would be a good day to have conversations with athletes around how this is suppose to feel and whether they are maintaining form throughout the course of the EMOM.

For “Longfellow Deeds’’, we are continuing with the theme of building more and more volume in bigger sets in our gymnastics pieces. The first part of this cycle is really working on toe to bar as these have a huge carryover in development for the kipping pull-up, bar muscle-up, and ring muscle-up. By developing volume and capacity here we can hopefully get a good amount of carryover here to our other movements as well as build a strong core. The weight for the Front Squats in our conditioning piece should be moderate and remain unbroken throughout. This will allow athletes to have :30-:40sec to complete toe to bar in the remaining time and work to the whistle as they get a full minute long rest period between sets.

Scaling Considerations:

We should consider scaling athletes today if they have any issues with low back stiffness or knee pain. A good alternative today is to work with box squats at parallel. This will put less strain on the knees as the shins will be more vertical and we will limit any pelvic tilt issues with dynamic change of directions in the squat.

For toe to bar, we want to be wary of any shoulder issues with the kip. If athletes can’t maintain an active shoulder, focus on strict knee raises or move to the floor for another variation.

Squat Strength

EMOM 10:00

min 1: 5 Back Squat

min 2: 3 Front Squats

*75-80% of Front Squat

Longfellow Deeds

5 Sets for Max Reps

1:00 on/1:00 off

10 Front Squat 155/105#, 70/48kg

-Max Toe to Bar

Accessories

3 Sets, Big Set

12 Reverse Nordic Curl

10-12 Glute Ham Raises or Nordic Curls

10 Barbell Cossack Squats (5/5) *increase load from last time