WOD: Monday 220926
No better way to start your week than with some deadlifts. Maybe with some doughnuts.
• Daily Focus
Today, we are building to a heavy single on the deadlift. The goal here is to gradually build over the 6 sets moving from 5 reps down to 1 rep with increasing weight. We will be working on dead-stop deadlifts the entire way up to focus on bracing position on the floor and breaking the barbell off the ground with the start of each rep. We will then be moving into a barbell complex with the goal of maintaining unbroken sets throughout with small breaks between sets. The idea here is to keep under an EMOM for each cycle through the complex.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
-Scale: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.
Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.
-Scale: Dual dumbbell hang power cleans or Russian kettlebell swings would be a great sub for the day.
Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.
-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.
Back Rack Reverse Lunges: Clean the barbell up with a power clean and then pop the barbell up and on to the back rack. Keep the chest tall and then reverse step with the right leg and step back feet together, then step back with left leg. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise.
-Scale: Dual dumbbell reverse lunges, barbell front rack reverse lunges, or goblet reverse Lunges.
Strength:
Dead-Stop Deadlift 5-4-3-2-1-1
Set 1: 70% 1RM Deadlift
Set 2: 80% 1RM Deadlift
Set 3: 85% 1RM Deadlift
Set 4: 90% 1RM Deadlift
Set 5: 95% 1RM Deadlift
Set 6: Heavy for the day
MetCon: "Negro y Azul"
For time:
50 Double Unders
-- then --
6 rounds of:
3 Hang Power Cleans, 135/95 lbs
3 Front Squats, 135/95 lbs
6 Back Rack Reverse Lunges, 135/95 lbs
-- then --
100 Double Unders
-- then --
6 rounds of:
3 Hang Power Cleans, 135/95 lbs
3 Front Squats, 135/95 lbs
6 Back Rack Reverse Lunges, 135/95 lbs
-- then --
50 Double Unders
Time domain: 11-15 mins
Time cap: 15 mins
Accessories:
4 rounds for quality of:
15 Barbell Hip Thrusts, pick load
Sandbag Bear Hug Hold, pick load, 45 secs
15 Weighted Hip Extensions, pick load