WOD: Thursday 211216

A mile run before bench? They say combine the things you love with the things you hate, but at what cost?

Points of Performance & Coaching Cues:

-Bench Press: Engage the lats and create tension in the glutes and mid back as we pull the barbell down before pressing aggressively back up.

-Running: The big focus today is on turnover and consistent breath work. Stay tight, eyes forward and just out in front of you. Work on pulling feet off the ground rather than driving through the ground. This will develop a longer stride as well as less time spent on the floor.

Scaling Considerations:

-The biggest scaling consideration we need to make are athletes with shoulder impingement issues on the bench. We should already have some tools in our toolbox that we know how to work with, but moving to a dumbbell bench press will help a lot for the majority of athletes.

-Those athletes that cannot bench we could move to a bent over row 5RM and just work the opposing muscle groups.

Machine Subs:

2000/1600 m Row or Ski

150/100 Cal Bike

3500/3000 m Bike Erg

0:00-12:00 - Strength:

Bench Press : 1 Rep Max

Record your best Bench Press 1 rep max lift

Rest 3 mins on the running clock before the 1 mile TT.

15:00-25:00 - 1 mile TT:

Run 1 mi

This is an all out effort for time.

Rest 3 mins on the running clock before the bench press test.

28:00-35:00 - Bench Press Test:

For time: 30 Bench Press, 80% 1RM

Time cap: 7 mins

Accessories:

4 rounds for quality of:

10 Feet Elevated Parallette Push-ups

10 L/10 R Single Leg Med Ball Hamstring Curls

10 Strict Ring Dips

D-Ball Carry, pick load, 100 ft