WOD: Friday 221111

This workout looks nice and spicy like. Hopefully your clavicles have healed from “Macho Man“.

• Daily Focus

Barbell conditioning and cycling will be the point of emphasis today. We will start off things with a very specific warm-up for the day to prime the system and then move into our push press progression with a max rep at 75% 1RM. This will add a little more volume overhead than the 5RM and 4x5 we hit in the first two weeks. "Ham Porter" is a fun piece with the goal of getting into or through the 5s on the barbell. We will be working on double unders after each set on the barbell and this will be there to work on the ability to maintain dubs under duress as well as slow down the amount of reps we are hitting on that barbell today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.

-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.

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

-Scale: Sub hang power cleans or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

Push Jerks: Set-up in a strong front rack position with full grip on bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

-Scale: Let's scale to push press, then strict press, then move to dual dumbbell strict press. If it really is the range of motion overhead we can move to a half kneeling landmine press or dumbbell incline press.

Strength:

Complete sets every 2 mins for 8 mins.

Push Press 1x8 at 60% 1RM

Push Press 1x6 at 65% 1RM

Push Press 1x6 at 70% 1RM

Push Press 1xME at 75% 1RM

Cap the max rep set at 12 reps.

MetCon: "Ham Porter"

For 3 cycles: AMRAP in 4 mins of:

1-2-3-4-5...Power Cleans*

1-2-3-4-5...Front Squats*

1-2-3-4-5...Push Jerks*

30 Double Unders

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

*Cycle 1: 155/105 lbs

*Cycle 1: 185/125 lbs

*Cycle 1: 205/145 lbs

Accessories:

Every 1 min for 12 mins, alternating between:

12 Goblet Cyclist Squats, pick load

10 L/10 R Kettlebell Staggered Stance Romanian Deadlifts, pick load

10 Reverse Nordic Curls

12 Ring Hamstring Curls