WOD: Friday 230908
Not sure about y’all, but all this weightlifting got me happier than a pig in….mud.
• Coaching Notes
Today, we have a fun challenging class that will definitely be a great finisher to the work week. We are tackling both the Snatch and the Clean and Jerk today in complexes that mirror each other. We will run this as one weightlifting piece that flows well together. We will do this every couple weeks during this cycle as it is a good way to work on speed, strength and power on the same day and leave room in the week for more strength development in other areas, which is more the focus for this cycle. We have 16 mins on a Every 2 min clock, and this can be adjusted to 18 mins if you feel like you have the time and would be beneficial for your classes to have an extra 2 mins before moving into the Clean Complex. The style and build of the complex should allow us to get to around that 82-85% mark on our lifts as a great piece to focus on our Oly Lifting.
We will then move into the workout "Make Me." Here we are combining the Man Maker with the "Kipping Pull-up." Another day to just practice good mechanics on the kipping pull-up and develop a better hollow to arch position while providing a safer environment for the shoulder than the "Butterfly" Pull-up. Let's build in a little time to just talk through ways to develop and progress the kipping pull-up. I don't usually suggest it, but a light band would be a great way today to teach the kipping pull-up by providing feedback about the elasticity of the back swing and how to push away from the bar into the next pull-up.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Man Maker = Push-up + Row Right + Push-up + Row Left + Burpee + Squat Clean Thruster. This will be done with feet wider than shoulder width apart and a firm tight plank position. We will do a Push-up then Row to the chest, push-up then row to the chest to arrive back to a plank position, jump the feet to outside of the dumbbells and proceed to squat clean the dumbbells then as you stand, extend the dumbbells overhead into a quality press position and lockout overhead at the top of the Thruster. We will go back to the floor and into the next rep. Each rep takes a little bit to get through and maintaining 15 secs per rep is a challenge. For substitution purposes we would want to lighten the load, move to a Devil Press or we can sub out a Dumbbell Squat Clean Thruster in order to limit the extra time on the floor.
-Kipping 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. Focus on a tight arch to hollow position and then pressing back away from the bar into the next rep. The primary scale today would be to move to the Banded Kipping Pull-up as it will allow less tension on the shoulder at the bottom of the rep and help teach the elasticity of the kipping movement. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.
weightlifting:
[ 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch ] 1-1-1-1, using heaviest weight per set
[ 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean ] 1-1-1-1, using heaviest weight per set
Complete as- Every 2 mins, 4 sets:
1 Hang Squat Snatch + 1 Overhead Squat Rest 10 secs 1 Squat Snatch
-- then --
Every 2 mins, 4 sets:
1 Hang Squat Clean + 1 Front Squat Rest 10 secs 1 Squat Clean
metcon: "Make Me"
For time:
4 Man Makers, 50/35 lbs
12 Kipping Pull-ups
8 Man Makers, 50/35 lbs
24 Kipping Pull-ups
8 Man Makers, 50/35 lbs
12 Kipping Pull-ups
4 Man Makers, 50/35 lbs
Goal: 9-12 mins
Time cap: 14 mins
accessories part a:
For quality, 3 rounds of:
Top Pull-up Hold, 10 secs
Active Hang, 20 secs
-- then --
3 rounds of:
10 Reverse Nordic Curls 10 L/10 R
Single Arm Dumbbell GHD Preacher Curls, pick load