WOD: Thursday 220512

I don’t care what Lori says Nic, that facial hair goes hard.

• Points of Performance & Coaching Cues

-Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.

-Dual Dumbbell Deadlifts: Hips and torso should rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension and placing the dumbbells directly to the outside of the feet and keeping them close.

-Dual Dumbbell Shoulder-to-Overheads: The line of action should be direct and linear off the shoulders to the finish with the dumbbells remaining over midline and biceps covering ears. Keep the lats and posterior delts engaged to create a firm platform/shelf for the dumbbells to rest on in the dip and drive.

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• Scaling Considerations

-Push Press: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.

-Dual Dumbbell Deadlift: Sub Romanian deadlifts or dual dumbbell sumo deadlifts.

-Dual Dumbbell Shoulder-to-Overheads: The idea today would be to go lighter and keep to a strict press to work on the range of motion without excessive stress or loading.

Plyometric Work:

Every 1 min for 6 mins.

3 Overspeed Banded Vertical Jumps

Strength: Push Press

Complete sets every 2 mins for 12 mins.

Set 1: 70% 1RM

Set 2: 75% 1RM

Set 3: 80% 1RM

Set 4: 70+% 1RM

Set 5: 75+% 1RM

Set 6: 80+% 1RM

"Mentos in Coke"

For time: In 2 mins do:

13 Dumbbell Deadlifts, 50/35 lbs

11 Dumbbell Shoulder-to-Overheads, 50/35 lbs

Max reps in remaining time Echo Bike Calories

Rest 1 min

Repeat until you reach 75/55 Echo Bike Calorie reps.

Goal: finish in <5 rounds

Round cap: 6

Accessories:

4 rounds for quality of:

12 Glute Ham Raises Sorenson Hold, 1 min

10 Dumbbell Cuban Rotations, pick load

5 Lateral Supinated Dumbbell Raises, pick load

Supinated Dumbbell Lateral Hold, pick load, 10 secs