WOD: Friday 221125

Wish granted y’all, a full day of weightlifting just for you.

• Reminder: 1 class at 8:30am

• Daily Focus

We are building in a day today that is centered around the barbell and working in more focus on the clean and jerk. Our front squats today will be heavy and focused on positional strength with the pause front squat and then hitting another front squat with a little more speed out of the hole. We will start our first set at 80% 1RM and then increase to something in the range of 85% 1RM. We will then break things down and build in our barbell cycling progression with a little 8 min “Macho Man” that is built to be shorter and heavier than the classic workout. Make sure that athletes understand the focus on have them hit a challenging weight across today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Pause Front Squats: Focus on tension and bracing position in the pause. Watch for hips to go back and down and not to relax in the pause. Elbows up and push against the bar on the ascent.

-Scale: Today for the front squats we can move to goblet squats or a pause box squat.

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:

Every 3 mins for 12 mins.

1x [ 1 Pause Front Squat + 1 Front Squat ], pick load

Complete at 80% 1RM front squat.

metCon: “Whoppers”

Every 1 min for 8 mins.

1x [ 3 Power Cleans + 3 Front Squats + 3 Push Jerks ], pick load Every 1 min for 8 mins.

Accessories:

5 rounds for quality of:

4 Eccentric Clean Pulls, pick load

8 Front Rack Box Step-ups, pick load

6 L/6 R Rear Foot Elevated Single Leg Box Jumps