WOD: Friday 230609

Best ways to end the week? Why not Back Squats?

• Daily Focus

The emphasis of the workout today is on the cluster sets of back squats and the quick singles at a heavy load on the squat cleans. This will helps to increase our CP battery as well as speed and power. The goal with the clusters is to allow for just enough rest to hit another 3 reps with force at a heavy load. The 4 sets of 6 total reps here at 80% 1RM is challenging, but just at the capacity to really drive big progress here in the squat. We should spend some time after the back squats, talking about the pull from the floor and hitting a quick barbell prep piece that works for you and your athletes before moving into the conditioning portion.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

-Echo Bike Calories: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Scaling to an Assault Bike of 28/21 or a Bike Erg of 30/24 would be the move today.

-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. 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.

-Squat Cleans: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat. We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

strength:

Every 2:30 for 10 mins.

1x [ 3 Back Squats + 3 Back Squats ], 80% 1RM

metcon: "Scar Tissue"

3 rounds, each round for time, of:

48 Double Unders

Assault Bike of 28/21

12 Strict Handstand Push-ups

6 Squat Cleans, 225/155 lbs

Go every 6 mins.

Accessories:

4 rounds for quality of:

10 Kettlebell Front Rack Split Squats, pick load

12 Barbell Hip Thrusts, pick load

15 Russian Kettlebell Swings, pick load

Sled Push, pick load, 200 ft