WOD: Monday 220502
Very nice overhead position on this Jerk Alicia. Don’t just get the bar overhead. Get it up and back.
• Points of Performance & Coaching Cues
-Power Cleans: Stay over the bar longer. Be patient then violent as we move from the floor through the hips. Create a fast turnover and work on quick elbows to a quality front rack position.
-Front Squats: Elbows up, eyes forward, belly tight, and press on the bar throughout the movement, especially out of the hole on the ascent.
-Split Jerks: Create a good shelf to press on by allowing elbows to drop more with a full grip on the bar. Then move into a vertical dip and drive by imagining scratching your back on the wall. Explode up though the bar before moving your feet into a good split stance catch position. Receive the bar over midline, then retreat feet as front foot back, then back foot front before getting both feet under midline.
-Hang Power Cleans: Looking for quick fast reps, either bouncing off thighs or moving from the knee through the hip.
-Thrusters: Keep a good front rack position in and out of the squat and drive fast through the bar connecting the drive with the press. Focus to move smooth through the reps to keep heart rate under control.
-Shoulder-to-Overheads: The push press would be faster, but will fatigue the shoulders more as we just did thrusters on this one, so work on a push jerk and thinking punch jump land and stand before allowing the bar to fall right back to the front rack position.
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• Scaling Considerations
-Barbell Complex: The move today would be to go from the hang position for the clean as the go to for the complex. We can keep things light and just drill really good positions for new athletes with light loads.
-Barbell Conditioning Piece: We can just work with an empty barbell to help with good quality movement through the complex, or we can sub out for dumbbells for less stress with front rack mobility issues. Those having problems overhead can move to a single arm dumbbell press as this will create less limitations through the thoracic spine. Last scale would be to go to push-ups instead of shoulder-to-overheads for those that can’t lift overhead.
Plyometrics:
Seated Box Jump, pick height : 5x3
Weightlifting:
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 65%1RM
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 70% 1RM
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 75% 1RM
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 75% 1RM
2x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 80% 1RM
2x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 85% 1RM
"Mr. Chow"
5 rounds for time of:
7 Hang Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Shoulder-to-Overheads, 95/65 lbs
Accessories:
4 rounds for quality of:
10 Behind-the-Neck Strict Press, pick load
6 L/6 R Double Kettlebell Front Rack Step-ups, pick load
10 L/10 R Kettlebell Gorilla Rows, pick load