WOD: Friday 240209

All of the squats on the menu for today. Also, Adam, thank you for being apart of the Sanctify crew! We all hope it’s smooth sailing for you in New York, and look forward to you dropping on by again someday.

• Coaching Notes

We are starting off the day with 4 sets of 3 Front Squats, building from 75% to a heavy triple. The goal for a heavy on the day should be in the range of 87-92% of your 1RM Front Squat. We will then drop the loads, and hit some drop sets with our Back Squat for 4 Sets of 5 with the focus on developing greater muscular endurance and the addition of quality volume. We will then move into a challenging dumbbell movement with the Dumbbell Burpee Cluster which is essentially a Devils Press that is pulled into a Squat Clean Thruster rather than moving directly overhead from the burpee movement. This coupled with the Strict Pull-Up is brought in to create a targeted strength focused conditioning effort that will pack a punch. It also leads into feeling more like a grinder style workout, than the burner that “Fran” normally is. The focus from a class management and coaching standpoint today will be to prime athletes and make sure they feel ready and warm up to 75% of the Front Squat to start our sets of 3 reps. The Front Squat and Back Squat combo should really warm everyone up prior to coaches being able to just talk athletes through the mechanics and goals for the Dumbbell Burpee Cluster. A big thing here will be to ensure we move through full hip extension on the Squat Clean portion of the movement before beginning your Thruster. Focus on quality mechanics today and ensuring athletes have a good understanding of the movement and scaling modifications here.

strength part 1:

Every 2 mins for 8 mins.

3 Front Squats, pick load

Starting @ 75% and building to a heavy triple for the day.

strength Part 2:

Every 2 mins for 8 mins.

5 Back Squats

Set 1: 75% of heavy front squat triple

Set 2: 80% of heavy front squat triple

Set 3: 85% of heavy front squat triple

Set 4: 90% of heavy front squat triple

metcon: "Fancy Fran"

15-12-9-6-3 reps, for time of:

Burpee Dumbbell Cluster, 50/35 lbs

Strict Pull-up

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Accessories:

4 rounds for quality of:

10 Banded Sissy Squat Leg Extensions

5 L/5 R Y-T-A-Ws, pick load

Reverse Sled Drag, pick load, 100 ft