WOD: Friday 230106
I bet this guy always signs up for class.
Workout Notes:
• Daily Focus
Looking over today, it looks like a lot to get in and go through with the clean and jerk warm-up/primer along with the clean and jerk complex and then into the Open style conditioning piece today. But, what we want to do with the clean and jerk general and specific warm-up is to layer in pieces and have athletes touching all the positions of the clean and jerk more often in order to really get the quality reps needed to keep pushing the needle forward on the lifts. The general prep should take 8 mins or less before we grab out barbells. The barbell specific work should be very concise and allow for a lot of teaching in a short amount of time. As a coach you should cue the 1-2 sets, then have athletes move through the movements themselves in order to have time to walk around and make corrections as needed. The entire barbell warm-up should be 8 mins or less with an empty barbell before taking 4-6 mins to load weights up for the clean and jerk. This means the entire warm-up takes roughly 20-22 mins. This will then allow us to work through the complex for the next 12 mins with the goal of making your rounds, having a watchful eye and targeting specific athletes that need cues and corrections. We then can unload the bars to the working weight on the thruster, get athletes to hop up and get some kip swings in and talk over scaling cues, and get a wall walk or two in before tackling the workout. The workout today is a shorter AMRAP of 9 mins, which will force athletes to push a little faster than they would normally want to with this combination of movements.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Hang Squat Cleans: Keep chest tall and over the bar at the knee on the set-up for each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat. Really work to hit that good quality triple extension before working into the bottom of the squat.
-Scale: We can sub out a hang power clean + front squat, or just stick to the hang power clean depending on the athlete.
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.
Split Jerks: Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.
-Scale: Dual dumbbell split jerk or single arm dumbbell split jerk.
Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.
-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.
-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.
Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.
-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.
weightlifting:
Every 2min for 12min
1x [ 1 Hang Squat Clean + 1 Power Clean + 2 Split Jerks ]
1x [ 1 Hang Squat Clean + 1 Power Clean + 2 Split Jerks ]
1x [ 1 Hang Squat Clean + 1 Power Clean + 2 Split Jerks ]
1x [ 1 Hang Squat Clean + 1 Power Clean + 1 Split Jerk ]
1x [ 1 Hang Squat Clean + 1 Power Clean + 1 Split Jerk ]
1x [ 1 Hang Squat Clean + 1 Power Clean + 1 Split Jerk ]
Start at 65% 1RM Clean and Jerk and increase by feel to something heavy.
metcon: "Bring the Noise"
Complete as many rounds as possible in 9 mins of:
3 Wall Walks
15 Thrusters, 95/65 lbs
15 Toes-to-bars
Accessories:
Part A:
5 rounds for quality of:
5 Clean Pulls, pick load
5 High Box Jumps
Part B:
5 rounds for quality of:
8 L/8 R Front Rack Reverse Lunges, pick load
Kettlebell Overhead Carry, pick load, 100 ft