WOD: Friday 211029

Quite the cheeky smile you got there Mrs. Salt. Must be ready for a spooky weekend.

Coaching Notes:

Today we are building on our volume progression with squats at 80%. Focus here is to keep getting more and more comfortable at a these loads in order to build a stronger foundation to finish the cycle.

The stimulus today for our conditioning piece is on that benchmark feel for a workout. What does that mean? We are going for a full test day and really challenging components that create a powerful punch when combined together. We are looking at tackling the row, toe to bar and power snatch. Midline and grip will be shot by the end of this one. Plan you sets early on the power snatch and manage the effort on the row. We should be in the range of 80-85% for most of the workout and trying to build the effort in those final 3-5min.

Points of Performance:

-Back Squat: Chest Tall, Belly Tight, Knees Out, and Eyes forward

-Row: Straight Chain Path, and Legs, then body, then arms on the drive

-Toe to Bar: Quality Extension with straight arms, and then both feet touching the bar at the same time as we go to flexion.

-Snatch: Chest and hips rise at the same time on pull 1 to pull 2, focus on driving up and through the bar to skip the bar off the hips. It is not a bang.

Scaling Considerations:

For Back Squats, lets scale to box squats or barbell hip thrusts to work on better glute engagement as well as limit the flexion and extension in the spine. When we are looking at the conditioning piece today we want to think about the stimulus for the scales. Scale the reps on the rower, move to alternating v-ups, knee to elbows or strict knee raises for toe to bar, and for the snatch lets work on positions by going to a hang power snatch with an empty barbell for our newbie athletes.

Strength: Back Squat

3 rounds, each round for time, of:

Back Squat 1x3 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1xME at 80% 1RM

Rest 2 mins between each set.

“Prom Video”

AMRAP 20 mins:

20/16 Row Calories

15 Toes-to-bars

10 Power Snatches, 95/65 lbs

20/16 Row Calories

15 Toes-to-bars

12 Power Snatches, 95/65 lbs

20/16 Row Calories

15 Toes-to-bars

14 Power Snatches, 95/65 lbs

Continue adding 2 Power Snatch reps each round until time expires.

Accessories

4 rounds of:

8 L/8 R Bulgarian Split Squats, pick load

15 Barbell Hip Thrusts, pick load

Max effort Wall Sit