WOD: Friday 220812

Now let me see your lifting face Private!

• Daily Focus

We are now onto Friday and hitting the 1RM clean and jerk with our same wave scheme we hit for the snatch, but just reducing the first set of each wave to 2 clean and jerks rather than 3 to cut out a little volume on our way up to a 1RM. We will also be retesting “Bend & Snap.” It’s a classic couplet of deadlifts and box jumps that definitely packs a punch on the posterior chain. Deadlifts are meant to be relatively light throughout, but due to the speed of contraction and coupling with the box jumps, they will leave your hamstrings feeling like they are on fire by the final few rounds. The target here is to build more muscular stamina and conditioning in the quads and hamstrings.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Clean & Jerks: This is meant to be the variation that allows you to perform the lift for maximum load. This should mean that we are hitting a squat clean and split jerk today, however some may feel the power clean and push jerk is optimal. Keep the bar close while staying smooth off the floor. Accelerate through the hips and catch on the front rack before re-racking the barbell and adjusting hands for the split jerk. Stand tall, dip drive straight down and up, before punching hard overhead and locking out elbows and wrists overhead with biceps covering ears.

-Scale: Moving to a hang power clean and push jerk is the preference for the day, however if athletes just have an issue going overhead we can maintain percentages and wave scheme and go to a squat clean or power clean today.

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.

-Scale: 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.

Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step down before hitting the next rep.

-Scale: We can scale to alternating step-ups or reduce the height today in order to maintain the stimulus.

Weightlifting:

Complete sets every 2 mins for 18 mins as:

3 rounds of:

3 reps at 75% 1RM

2 reps at 82% 1RM

1 rep at 90% 1RM
Clean & Jerk 3-2-1-3-2-1-3-2-1

MetCon: “Bend & Snap”

21-18-15-12-9-6-3 reps, for time of:

Deadlift, 155/105 lbs

Box Jump, 24/20 in

Time domain: 7-11 mins

Time cap: 15 mins

Accessories:

4 rounds for quality of:

Sandbag Hold, pick load, 1 min

8 L/8 R Single Arm Strict Press, pick load

15 Weighted Hip Extensions