WOD: Friday 221216
We meet again Mr. Savage. RIP to your clavicles.
• Daily Focus
Alright, today is barbell cycling day and the goal is to be smooth and efficient throughout. Ideally, over the course of the cycle we have built some good capacity on the barbell movements hitting more and more cycling components built around the clean and jerk. We have also done a great job building up our posterior chain with our 10RM touch-and-go deadlift cycle. Today is the final day of that, and I am sure everyone will be glad to test this one and call it on this cycle for the deadlifts. This should be challenging today, but with the amount of time we took developing the deadlift, our athletes should be well ready to hit this safely and effectively. With “Macho Man” We are looking to have athletes test themselves today and see how far they can get above what they did in week 1. Again, if they think they can get +15 rounds then increase the loads. However, we also want to see athletes choose the exact same load they hit week 1 or try to get the same rounds with a heavier load.
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• 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.
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 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.
strength: 10rm deadlift
Take 10 mins to establish a touch-and-go 10RM.
metcon: "Macho Man"
Every 1 min for 15 mins do:
3 Power Cleans, 185/125 lbs
3 Front Squats, 185/125 lbs
3 Push Jerks, 185/125 lbs
Work until completion or failure.
Stop at 15 rounds. If you know you have more than 15 rounds in you, increase weight.
Accessories:
Sleep 8 hours. Eat.