WOD: Friday 230818

Let’s load those bars up nice and heavy today folks!

• Coaching Notes

Today, we are tackling a total. A total means that we are tackling multiple lifts and the total weight lifted across all lifts is the total. We like using these metrics for the PRVN total because we have a lower body dynamic effort with the Power Clean. Then a lower body absolute strength metric with the 5RM Back Squat, an upper body push with the Bench Press, and upper body pull with the weighted strict pull-up. We feel that this is a well balanced test of strength that is a quality target for us to focus on and build towards over the course of the next 10 weeks!

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Power Clean: 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. Sub Hang Power Cleans or Dual DB Hang Power Cleans today in order to keep quality movement patterns and stimulus.

-Weighted Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow. Hold the DB between the knees or feet in order to keep DB off the floor. Scale for the Day: strict banded pull-up or toenail spot pull-up.

-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover. Substitute a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

-Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. The best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

prvn total:

Complete in a 45 min window.

Power Clean 1 rep max

Weighted Pull-up 1 rep max

Bench Press 3 rep max

Back Squat 5 rep max

accessories:

Eat, sleep, enjoy your weekend. You earned it.