WOD: Monday 221107

How the heck is it November already? I swear it was October just last week.

• Daily Focus

We are working into our squat progression today by starting things off by building to a heavy triple overhead squat. After that, we will load the bar to the weight we are going to tackle for the 20 rep today. This is where the weight should start to get to a point that feels like a challenge from reps 15-20. We should never feel like failing, but it should be a challenge. We will then get into the workout “Yeah Yeah” where we are hitting a classic triplet with the goal of maintain a hard sustainable pace with pull-ups + box jump overs + dual kettlebell clean and jerks.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

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.

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

Dual Kettlebell Clean & Jerks: The kettlebells start with the first rep on the floor and then will be cleaned to the shoulders by keeping the kettlebells tight to the body, then pressed overhead with either a push press or push jerk. The reps thereafter will be from the hip until the kettlebells are set back to the floor.

-Scale: We can move to dual dumbbell hang clean and jerk and lighten the load as the primary scale for the day.

Strength Part A:

Every 1:30 for 9 mins.

3 Overhead Squats, pick load

Start at 70% 1RM and increase.

Rest 5 mins before B.

Strength Part B:

Back Squat 1x20

Increase 5-10 lbs from last week

Or complete at 65% 1RM.

MetCon: "Yeah-Yeah"

4 rounds for time of:

15 Pull-ups

12 Box Jump Overs, 24/20 in

9 Kettlebell Hang Clean & Jerks, 53/35 lbs

Time domain: 7-11 mins

Time cap: 12 mins

Accessories:

4 rounds for quality of:

10 L/10 R Single Arm Bent Over Rows, pick load

10 Ring Face Pulls

10 Ring Bicep Curls