WOD: Friday 230120

Thank you for all that you do Coach Paul!

• Daily Focus

Today the focus is the clean and jerk. We will be tackling a good thorough warm-up and primer today to get athletes feeling out positions and ready to tackle the lifts with quality form. By putting in a good amount of empty barbell cycling we are improving mechanics and conditioning before we even load the bar. We will then be tackling a challenging complex that is now taking us to the floor for both the power and squat versions of the clean and jerk. We should be able to get close to our 90% 1RM for the complex today as we keep pushing our weights up as we progress in this cycle. We will then get into a challenging upper body focused triplet that should create a good amount of interference and pump in the shoulders.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Clean & Jerks: Set-up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.

–Scale: We would like athletes to hit good positions and work on the technique with the barbell here. For new athletes, pulling off the floor from the get-go is not the ideal place to start. Let’s move to a complex here of hang power clean + front squat + jerk. Keep loads light and go for the same rep scheme as the athletes doing the full clean and jerk. This will give some more time to practice the movement.

Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Scale: We want to have some tools in our tool box for the handstand push-up. The Box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Kettlebell Snatches: The kettlebell snatch is initiated through the hip, working to extend the kettlebell fast through the midline and then punching firmly and fast overhead in one motion. Position the kettlebell over the midline with a firm locked out position at the elbow.

-Scale: Sub to a dumbbell hang snatch or an American kettlebell swing.

Single Arm Overhead Walking Lunge: The focus is on a straight arm, tight belly, and pressing through the sky as we walk. Work to keep the gap between the sternum and belly button tight to avoid overextension of the lumbar spine.

-Scale: Lighten the load or go to a farmers hold if the athlete has issues going overhead.

weightlifting:

Every 2:30 for 15 mins.

1x [ 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk ], pick load

Starting at 65% 1RM and building to a heavy complex.

metcon: "Mitty"

Complete as many rounds as possible in 10 mins of:

8 Strict Handstand Push-ups

6 L/6 R Kettlebell Snatches, 53/35 lbs

Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 25 ft/R 25 ft

Accessories:

4 rounds for quality of:

10 Feet Elevated Ring Rows

10 Deficit Parallette Push-ups

8 L/8 R Half Kneeling Kettlebell Chop + Lifts, pick load