WOD: Monday 211004

Eyes up and elbows up. That’s what I like to see Dave.

Coaching Notes:

We are starting things off this week with a clean complex, focused primarily around hitting quality positions at the hip. This is considered our power position and we often times have athletes really miss this position all together, limiting their true potential. We will spend the first few weeks here to dial things in and get athletes focusing on hitting higher up on the thigh and reaching full extension.

Our Conditioning piece today is a burner for sure and we are testing how athletes can come off that bike and get right into the burpee box jump overs, then hit an unbroken set of DB Thrusters. There is nowhere to hide today and we should expect some bodies on the floor at the end of this one!.

Scaling Mods:

The best scale for the cleans today would be to keep the clean to hang power cleans rather than squat cleans to minimize catching in a dynamic position. We can do the cleans then add 2-3 front squats with tempo in order to develop a better squat and receive position for newer athletes.

For the workout today, lets just plan on lightening the load and reducing the volume to allow for better movement here while also giving athletes enough time to hit a set of DB Thrusters.

High Hang Clean + Hang Clean

Every 2:00, 7 Sets

2+2, x 3 Sets @ 60%

2+1, x 2 Sets @ 65%

1+2, x 2 Sets @ 70%

*High Hang = Hip Crease

*Hang =Top of the Knee

*Focus today is speed under the barbell and pulling pulling yourself into a quality catch position

Johnny Cage

2:30 AMRAP, 1:00 Rest, 4 Sets

16/12 Calorie Assault Bike

10 Burpee Box Jump overs 24/20''

- Max Dual Dumbbell Thrusters 35/25#, 16/12kg

Accessories

Hip/Knee Focused Work

3 Sets, Big Set

10 Reverse Nordic

8-10 Glute Ham Raises or Nordic Curls

10 Barbell Cossack Squats (5/5) *light to moderate load