WOD: Monday 220214
Happy deaload week folks! You all earned it for sure.
• Points of Performance & Coaching Cues
-Snatch Balance + Overhead Squat: We want to see a firm punch out into the bottom with a strong press through the elbows. Elevate the shoulder blades and imagine like you are reaching through the barbell.
-Toes-to-bars: Looking for maintenance of lat tension and an active shoulder position while moving through the kip. Once we press back and have toes touch the bar, we want to actively pull ourselves back to a strong arch position.
-Bar Muscle-ups: The best cue we have found is to imagine going around the bar and pressing away then pressing down on the bar, like getting out of a pool.
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• Scaling Considerations
-Snatch Balance + Overhead Squat: Could change to just overhead squats for the same rep scheme if catching in a dynamic overhead squat position is not there yet for athletes. If it is a mobility issue, let’s move to 3 pause front squats.
-Bar Muscle-ups: Banded bar muscle-ups or box bar muscle-ups are great for athletes with the ability to knock out quality strict pull-ups and strict dips, but lack the movement and skill to get a bar muscle-up. Otherwise a burpee pull-up variation is the idea we are going for today.
-Toes-to-bars: Scale to alternating toes-to-bar, then knees-to-elbow, then strict knee raises, and then move it to the floor for v-ups or alternating v-ups.
Every 1 min for 8 mins:
1x [ 1 Snatch Balance + 2 Overhead Squats ], pick load
~60-70%
Work on speed under the bar.
"The Sleeper"
Every 1 min for 8 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
15/11 Bike Calories
7 Squat Snatches, 60% 1RM
-- Rest 4 mins --
Every 1 min for 8 mins, alternating between:
15/12 Row Calories
6/4 Bar Muscle-ups
15/11 Bike Calories
5 Squat Snatches, 70% 1RM
Accessories
2 rounds for quality of:
8 Double Kettlebell Front Squats, pick load
GHD Side Plank Pallof Press Hold, L 20 secs/R 20 secs
Single Leg Foot Elevated Glute Bridge Hold, L 20 secs/R 20 secs