WOD: Tuesday 221129
Too much turkey was eaten last week and the blog was forgotten about. We’re back on schedule now.
• Daily Focus
We are working into some upper body specific strength work and muscular endurance work. We will start off athletes on push press with the goal of hitting strong fast reps for 2-3 reps in the 75-80% 1RM range. The focus is on creating a powerful dip and drive with a strong lockout overhead. We will then get into our weekly chipper which focuses on upper body strength stamina with the goal of chipper away with quick sets and reps throughout. The monostructural components should be relatively steady today and the handstand push-ups and ring dips should force athletes to adjust sets and reps to stay moving and chip away at this workout.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
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.
-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine
Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.
Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.
-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Ring Dips: Start on top of the rings with full lockout of the elbow and in a hollow body position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position.
-Scale: Light banded ring dips or ring push-ups are the next best option to create a great transfer.
Strength: Push Press
8:00 EMOM
Min 1 - Min 4: 3 Push Press @75%
Min 5 - Min 8: 2 Push Press @ 80%
metCon: "Sexy Back"
For time:
100 Double Unders
50 Handstand Push-up
Row, 1000/850 m
100 Double Unders
50 Ring Dips
Row, 500/425 m
Accessories:
4 rounds for quality of:
10 Dumbbell Bench Press, pick load
12 Seated Dumbbell Reverse Flies, pick load
1x [ 10 Dumbbell Lateral Raises + 10 Dumbbell Front Raises ], pick load