WOD: Monday 230508

What a squatastic way to start a Monday!

• Daily Focus

Today, the focus is on the barbell and working our way into some higher percentages on the overhead squat and front squat. We will be changing weights here between the overhead squat and front squat weights, so keep this in mind when pairing up individuals as we want to have them working with someone of somewhat equal ability in order to keep things flowing well here. Ideally we do keep this to one person per rack, but of course that is not really how things work when we hit a class structure like this. Athletes will just have to be on top of what their weight jumps look like and add weight accordingly within that time frame. The way to roll this would be to have one athlete work on the top of the minute and one athlete work at the :45 mark. We will then work our barbells to the floor and work into some light touches on power cleans and thrusters before getting into the barbell conditioning workout. For the barbell conditioning piece we want the focus to be on cycling reps and moving quickly with good form, so scaling the weight appropriately is paramount. If athletes don't think they can at least do sets of 5+ on the first two barbells, have them adjust.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

Thrusters: We want to see the barbell in 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. We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

weightlifting:

Every 1:30 for 12 mins, alternating between:

3 Overhead Squats, pick load

5 Front Squats, pick load

Start at 75% of your 1RM overhead squat and front squat and increase loads by feel.

metcon: "Smoke on the Water"

For time:

21-15-9 reps of:

Power Clean, 95/65 lbs

Thruster, 95/65 lbs

-- Rest 2 mins --

15-12-9 reps of:

Power Clean, 115/75 lbs

Thruster, 115/75 lbs

Time domain: 13-17 mins

Time cap: 20 mins

Accessories:

4 rounds of:

5 Deficit Box Pike Handstand Push-ups

Box Pike Handstand Hold, 10 secs

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

Max effort Chinese Plank