WOD: Friday 221209

This is just DT with extra steps…

• Daily Focus

Today, we are hitting a running light barbell DT. The emphasis is on barbell cycling and conditioning with the goal of moving quickly and efficiently while keeping breaks between sets relatively short. We are not looking for unbroken sets, but the barbell shouldn’t ever be on the ground too long as the weight should be a weight that allows for smooth cyclical reps. Have athletes choose lighter loads and ones that they think if they were given one round they could hang onto the barbell for the entire complex.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

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: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

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.

-Scale: Sub for dual dumbbell hang power cleans or Russian kettlebell swings depending on the movement quality and athlete.

Push Jerks: Set-up in a strong front rack position with full grip on the 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.

metcon: "Billy Madison"

5 rounds for time of:

Run, 400 m

21 Deadlifts, 115/75 lbs

15 Hang Power Cleans, 115/75 lbs

9 Push Jerks, 115/75 lbs

Time domain: 20-25 mins

Time cap: 30 mins

Accessories:

3 rounds for quality of:

8 L/8 R Bulgarian Split Squats, pick load

Wall Sit, 30 secs

6 Broad Jumps