WOD: Wednesday 220720
Why so serious Diane? The workout is called “The Joker”, so it must a good time.
• Daily Focus
We are getting after some ring muscle-up technique work here to start things off today, then heading into a nice little couplet that is sure to fatigue the grip. we love the combo of the kettlebell swing along with ring muscle-ups as it provides a little interference with both movements are pulling movements and require hanging onto an implement just a little longer. The combo of a high rep, relatively low weight movement with a challenging lower rep high skill movement, is one that provides a fun little challenge with pacing strategy in regards to set breaks.
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• Points of Performance & Coaching Cues
Ring Muscle-up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.
American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.
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• Scaling Considerations
Ring Muscle-ups: Scaling modification today would be to go to strict pull-ups + strict ring dips and we could modify those by banding them if necessary, but we want to develop strict strength and capacity here for those that want to build towards a muscle-up. The other alternative is to scale to a burpee pull-up variation to provide a little more stimulus for a conditioning effort than a strength effort.
American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.
Gymnastic Strength: Muscle Up
For quality: 2 rounds of:
Top Support Hold, 10 secs
Lower-to-Dip Bottom, 3-5 secs
Bottom Dip Hold, 10 secs
-- then --
3 rounds of:
3 Pause Toenail Spot Muscle-ups
-- then --
5-7 mins of:
2-4 Banded Ring Muscle-ups
1x [ 3 Muscle-up Swings + 1 Kip-to-Hips ]
MetCon: "The Joker"
For time:
30 American Kettlebell Swings, 53/35 lbs
9 Ring Muscle-ups
30 American Kettlebell Swings, 53/35 lbs
7 Ring Muscle-ups
30 American Kettlebell Swings, 53/35 lbs
5 Ring Muscle-ups
Time domain: 6-9 mins
Time cap: 12 mins
Accessories:
4 rounds for quality of:
8 L/8 R Single Arm Bent Over Rows, pick load
10 Dumbbell Bicep Curls, pick load
15/10 Dumbbell Deficit Push-ups
20 Banded Tricep Press Downs