WOD: Monday 221205

Happy Monday Mary!

• Daily Focus

We are hitting some push press percentage work in the range of 60-70% 1RM with the focus on position of the barbell over midline and speed through the middle. We will then get into a fun barbell conditioning workout with a mixture of power snatches, thrusters, and bar facing burpees. The rep count and loads are manageable and should be cycled fast today, and that is the emphasis we want to portray to our athletes.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.

-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.

Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.

-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

Strength: Push Press

Complete sets every 2 mins for 8 mins.

Push Press 1x7 at 60% 1RM

Push Press 1x5 at 70% 1RM

Push Press 1x5 at 70% 1RM

Push Press 1x5 at 70% 1RM

Metcon: "T-T-T-Today Jr.!"

9-7-5-5-7-9 reps, for time of:

Power Snatch, 95/65 lbs

Thruster, 95/65 lbs

Bar Facing Burpee

Time domain: 6-9 mins

Time cap: 11 mins

Accessories:

3 rounds for quality of:

8 L/8 R Single Arm Dumbbell Bench Press, pick load

8 L/8 R Side Plank Banded Rows