WOD: Friday 220708
In case you didn’t know, Bri joined us here at Sanctify a few weeks ago. If you see Bri in class, make sure you say hello!
• Daily Focus
The focus today is on speed strength and barbell conditioning. We are hitting some speed emphasis back and front squats today before hitting a quick hitter barbell conditioning piece. We are working in the hang position today to limit excessive back fatigue this week and to also work different techniques for cycling the barbell in the hang position. We are keeping the burpees to 6 each time to limit excessive pressing off the floor, while still kicking up the heart rate before coming back to the barbell.
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• Points of Performance & Coaching Cues
Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.
Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.
Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.
Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.
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• Scaling Considerations
Back Squats/Front Squats: For today let's scale things back to box squats which will allow us to adjust the height that can provide less feedback on the knees and lower back.
Hang Power Cleans: We can reduce the load, go to the high hang, or just move to a dual dumbbell hang power cleans.
Bar Facing Burpees: Sub lateral burpees over barbell or we can just go to a traditional burpee.
Strength: Back Squats on Back Squats
EMOM for 5mins:
Back Squat 5x3 at 60% 1RM
Rest 2 mins
Back Squat 5x3 at 60% 1RM
Metcon: "Collateral"
Complete as many rounds as possible in 8 mins of:
3 Hang Power Cleans, 115/75 lbs
6 Bar Facing Burpees
3 Hang Power Cleans, 115/75 lbs
6 Bar Facing Burpees
3 Hang Power Cleans, 115/75 lbs
6 Bar Facing Burpees ...
Continue adding 3 Hang Power Clean reps each round until time expires.
Accessories:
3 rounds, 1 min per station, for max reps of:
Alternating V-up
Plate Russian Twist, pick load
Hollow Rock
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations