WOD: Monday 230501
Congratulations to all competitors who participated in the weightlifting meet over the weekend!
• Daily Focus
Today the focus is on the barbell complex with the goal of getting heavy over the course of 6 sets. We will need athletes to have time to go through the primer and build to working weights (80% 1RM), so factor this in as you are talking at the whiteboard and getting athletes warm. This is one of the main reasons we only have a 6 min EMOM as it will allow enough time to warm-up while also providing the time to go through the barbell primer work as well. For the Complex we would like to hit 88+% 1RM today. For the workout, we will have a challenging triplet of handstand push-ups, box jumps, and power cleans. The box jump volume here will be a big factor and limit the extension on both the kipping handstand push-ups as well as the power cleans. When scaling athletes today keep that in mind and know that the time cap is keeping each movement to 1 min or less.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Box Jumps: Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating. Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.
Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall. We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast. Sub hang power cleans and lighten the load as our first scale, next we can move to dual dumbbell power cleans or even Russian kettlebell swings.
weightlifting:
Every 1 min for 10 mins.
1x [ 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk ], pick load
Starting at 80% of your 1RM clean and jerk and increasing.
metcon: "aussie"
4 rounds for time of:
21 Box Jumps, 24/20 in
15 Handstand Push-ups
9 Power Cleans, 135/95 lbs
Time domain: 10-12 mins
Time cap: 15 mins
Accessories:
4 rounds for quality of:
5 L/5 R Single Arm Dumbbell Bench Rows, pick load
10 L/10 R Single Arm Dumbbell Preacher Curls, pick load
10 Prone Y Raises, pick load