WOD: Friday 230825
Channel your inner Randy Savage for today’s workout.
• Coaching Notes
We are hitting a strength superset today with heavy deadlifts and some more hypertrophy focused db strict press. We will then work our way into a barbell cycling workout closely mirroring "Macho Man" with the emphasis being on lighter faster cycling of reps for a little more volume. The goal today is to develop clean and efficient cycling patterns. Scale the weight accordingly to keep each set unbroken in order to keep the stimulus and rest appropriate for the workout today.
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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 Dumbbell Hang Power Cleans today in order to keep quality movement patterns and stimulus.
-Front Squats from the Floor: Start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push-up with your elbows through the bar. We will move to dual db front squats or kettlebell goblet squats would be a great sub for the day.
-Push Jerk : Set-up in a strong front rack position with full grip on the bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps. Lets scale to Push Press, then Strict Press, then move to Dual Dumbbell Strict Press. If it really is the range of motion overhead we can move to a half kneeling landmine press or Dumbbell incline press.
strength:
Complete as- 15 min EMOM, alternating every min:
min 1: 8-12 Seated Dumbbell Strict Press- dual dumbbell
min 2: *Deadlifts
min 3: Rest
*Set 1: 5 reps at 65% 5RM
*Set 2: 5 reps at 70% 5RM
*Set 3: 5 reps at 75% 5RM
*Set 4: 5 reps at 80% 5RM
*Set 5: 4 reps at 85% 5RM
Drop percentages by 5-8% if you are using your 1RM for today.
metcon: "Macho Men"
Every 1 min for 4 mins do:
1x [ 3 Power Cleans + 3 Front Squats + 3 Shoulder-to-Overheads ], 155/105 lbs
-- Rest 1 min --
Every 1 min for 4 mins do:
1x [ 5 Power Cleans + 5 Front Squats + 5 Shoulder-to-Overheads ], 115/75 lbs
-- Rest 1 min --
Every 1 min for 4 mins do:
1x [ 7 Power Cleans + 7 Front Squats + 7 Shoulder-to-Overheads ], 95/65 lbs
accessories:
3 rounds for quality of:
10 Dumbbell Zottman Curls, pick load
10 L/10 R Single Leg Barbell Hip Thrusts, pick load
Weighted Sorenson Hold, 35 secs