WOD: Monday 221017

If the bar ain’t bendin’, you’re just pretendin’! Let’s fill up that PR board today people!

Daily Focus

Today, we are getting after a 1RM back squat, as well as a max rep benchmark for reps at 85% of the 1RM we hit today. The goal here is to hit 5-8 reps. This would mean that we are ideally balanced between our absolute strength and our muscular endurance. We will then move into a fun little kettlebell complex workout with a mix of kettlebell clean, kettlebell cluster, kettlebell snatch and kettlebell step overs. The goal here is to hang onto the kettlebell for almost the full duration of the AMRAP.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.

-Scale: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

Kettlebell Squat Cleans: Keep the kettlebell close and tight to the body. This will be initiated from the hand position and then we pull through full extension at the hip into a full squat. Rack the kettlebell up on the shoulder and elbow to create a good tripod position in the front rack.

-Scale: Sub out a dumbbell hang squat clean.

Kettlebell Clusters: Keep the kettlebell close and tight to the body. This will be initiated from the hand position and then we pull through full extension at the hip into a full squat. Rack the kettlebell up on the shoulder and elbow to create a good tripod position in the front rack. Come out of the squat with a tall torso and press just at the top of extension into a firm lockout overhead with the bicep covering the ear and the elbow locked out.

-Scale: Sub out a dumbbell hang squat clean thruster.

Kettlebell Snatches: The kettlebell snatch is initiated through the hip, working to extend the kettlebell fast through the midline and then punching firmly and fast overhead in one motion. Position the kettlebell over the midline with a firm locked out position at the elbow.

-Scale: Sub to a dumbbell hang snatch or an American kettlebell swing.

Strength Part A: 1RM Back Squat

Take 15 mins to establish a 1RM.

Rest 5 mins before B.

Strength Part B:

Back Squat 1xME at 85% 1RM

Goal: 5-8 reps

MetCon: “Priam”

Complete as many rounds as possible in 10 mins of:

5 L x [ 1 Single Arm Kettlebell Squat Clean + 1 Cluster + 1 Snatch ], 53/35 lbs

5 R x [ 1 Single Arm Kettlebell Squat Clean + 1 Cluster + 1 Snatch ], 53/35 lbs

10 Kettlebell Box Step Overs, 53/35 lbs, 24/20 in

Accessories:

3 rounds for quality of:

8 L/8 R Bulgarian Split Squats, pick load

5 L/5 R Single Leg Box Jumps

Wall Sit March, 30 secs