WOD: Friday 220617

Cleans and Bench Press? Sounds like the start to the best Friday ever!

• Daily Focus

We have a fun strength/weightlifting EMOM to start things off today. The goal here is to work those load waves on the squat clean, while increasing weight on the bench press as we work through sets of 6 and 5. There are 3 waves on the squat clean as the bench press works up to a heavy set of 5 reps. We will then hit a little finisher sprint style couplet with heavy deadlifts and push-ups. The goal with this one is to push the pace and try to stay unbroken throughout.

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• Points of Performance & Coaching Cues

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

Squat Clean: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat.

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

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• Scaling Considerations

Bench Press: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press in order to work on a horizontal pressing motion that is more adaptable for those with some shoulder mobility issues.

Squat Cleans: We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

Deadlifts: The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dual dumbbell Romanian deadlifts. We could also move the barbell off the floor and go to a raised deadlift off blocks.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Weightlifting/Strength

Every 1 min for 17 mins:

5 Squat Cleans, 65% 1RM

6 Bench Press, 65% 1RM

Rest 1 min

4 Squat Cleans, 70% 1RM

6 Bench Press, 70% 1RM

Rest 1 min

3 Squat Cleans, 75% 1RM

6 Bench Press, 70% 1RM

Rest 1 min

5 Squat Cleans, 65% 1RM

5 Bench Press, 75% 1RM

Rest 1 min

4 Squat Cleans, 70% 1RM

5 Bench Press, 75% 1RM

Rest 1 min

3 Squat Cleans, 75% 1RM

5 Bench Press, 80% 1RM

Metcon: "Ford v Ferrari"

For time:

15 Deadlifts, 275/185 lbs

30 Push-ups

12 Deadlifts, 275/185 lbs

24 Push-ups

9 Deadlifts, 275/185 lbs

18 Push-ups

Time domain: 4-7 mins

Time cap: 10 mins

Accessories:

4 rounds for quality of:

10 Dumbbell Pull Overs, pick load

15 Weighted Hip Extensions, pick load

20 Banded Tricep Extensions