WOD: Friday 230616
Cheer up Heurung, it is Friday after all.
• Daily Focus
The focus today is the barbell. We are working to develop the clean and jerk as well as improve our barbell cycling efficiency and stamina. The goal with our specific weightlifting piece is to touch on some different positions in the clean as well as hit the push jerk and split jerk to practice different movement patterns and points of performance. We will then get into an escalating weight barbell cycling and conditioning workout with clean and jerks with lateral burpees over the barbell. The athlete is responsible for loading their barbell and knowing when to do so and how to quickly is part of the workout. Spend some time going over cycling patterns pre-workout and let them touch some practice reps of cycling with the lower weights before getting into the workout. We should have already touched the heavier loads in the specific weightlifting portion so that is not necessary here.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-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.
-Lateral Bar Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar. We can scale to a traditional burpee or a box elevated burpee.
weightlifting:
load Every 2:30 for 12:30.
1x [ 1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean & Push Jerk + 1 Power Clean & Split Jerk ],
Starting at 70% 1RM of your limiter.
metcon: "Horses in Heaven"
For time: 0:00-10:00:
10 Lateral Bar Burpees
10 Clean & Jerks, 135/95 lbs
10 Lateral Bar Burpees
10 Clean & Jerks, 135/95 lbs
10 Lateral Bar Burpees
5 Clean & Jerks, 185/125 lbs
10 Lateral Bar Burpees
5 Clean & Jerks, 185/125 lbs
-- then --
10:00-14:00:
5 Clean & Jerks, 225/155 lbs
10 Lateral Bar Burpees
5 Clean & Jerks, 225/155 lbs
Accessories:
4 rounds for quality of:
5 L/5 R Kettlebell Front Rack Bulgarian Split Squats, pick load
12 Barbell Hip Thrusts, pick load
Reverse Sled Drag, pick load, 200 ft