WOD: Monday 220822

Chest day best day, 5RM test day! Let’s fill up that PR board!

• Daily Focus

We are starting off the week with a little upper body emphasis here. The goal for our strength part A is to test our grip strength and pulling strength in combination. A lot of times we find ourselves feeling very good and efficient when fresh, but as soon as grip is under fatigue we lose our ability to hit quality sets. We will then work into a 5RM bench press. We will be modulating weekly maxes on upper body strength work and this week we are starting out on a horizontal press component. We will then move into a challenging little mix of toes-to-bars + Echo Bike calories + max dumbbell thrusters with the emphasis on maintaining midline and developing better functional capacity under duress.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: Sub 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.

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

-Scale: Strict banded pull-up or toenail spot pull-up.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Dumbbell Thrusters: We want to see the dumbbells in a good front rack position with the elbows out and in front of the body and one head of each dumbbell resting on the shoulders. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the dumbbells. Finish with locked out arms and biceps by ears.

-Scale: We can scale the load here as the primary scale, or go to dumbbell front squats or dumbbell push press, depending on whether the athlete has issues with either overhead movements or squatting movements.

Strength Part A:

In 5 mins, for max reps of:

Pull-up Bar Dead Hang, 1 min

max reps in remaining time Strict Pull-ups

Rest 5 mins before B.

Strength Part B:

In 10 mins:

Bench Press 5RM

MetCon: "Hector the Toad"

4 rounds, 3 mins each, for max reps of:

15 Toes-to-bars

8/14 Assault Bike Calories

Max reps in remaining time Dumbbell Thrusters, 50/35 lbs

Rest 1 min between each round.

Accessories:

3 rounds for quality of:

20 Banded Tricep Extensions

Kettlebell Overhead Carry, pick load, 100 ft

20 Kettlebell See-Saw Bent Over Rows, pick load

12 Reverse Barbell Curls, pick load