WOD: Friday 230331

Weightlifting on Friday is how you set yourself up for a good weekend. Also, did you know Sanctify is hosting a weightlifting competition April 29th? The more you know.

• Daily Focus

Barbell work is the name of the game today. We will be starting things off with a new style chipper that should really push the envelope in terms of time under tension, which will limit overall loads here today. We like doing that at the beginning of cycles because it forces athletes to be more intentional and reduce the loads in order to keep technique tight and hold positions. We will then work into a little pull-up and clean and jerk action with the goal of spending some time developing the kipping or butterfly pull-up as the second primary pull-up day we hit this week with Monday being heavy and Friday being dynamic.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. We are looking to scale to jumping pull-ups, strict banded pull-ups or toenail spot pull-ups today as the primary substitutions for pull-ups today. The goal should be to maintain tension on the descent if doing a jumping pull-up. This does not mean doing an eccentric, but showing control as you descend into a quarter squat to then jump right back up to the bar.

Power Clean & Push Jerks: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. Then from the front rack position, punch fast into the push jerk and stand before coming right back to the hip before sliding down the body and pushing the barbell to the floor. If needed we can move to singles and still work quality catch and punch on the clean and jerk, but then drop from the top and get set for the next rep within 3 secs. The sets should be able to be done quickly and efficiently as the cycling pattern is what we are after. We can adjust loads and/or move to the hang position for the clean and jerk today. Dual dumbbells are always another great option for anyone with front rack limitations.

weightlifting:

Every 2:30 for 12:30.

1x [ 1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk ], pick load

Start at 75% 1RM thruster and build to a heavy complex for the day.

metcon: "Petey Bird"

5 rounds for time of:

15 Pull-ups

9 Power Clean & Jerks, 135/95 lbs

Goal: 6-10 mins

Time cap: 12 mins

Accessories:

4 rounds for quality of:

10 Barbell Bent Over Rows, pick load

20 Front Rack Box Step-ups, pick load, 20 in