WOD: Monday 231204
Shoulders are going to be so huge after this you’ll have to walk through doors sideways.
• Coaching Notes
Today, we are getting into a nice little weightlifting ladder in a different style wave format, where we are tackling two waves of 6-4-2, going from 70% to 80% on Clean and Jerk with the emphasis on barbell conditioning and developing mechanics and moderate to heavy loads. The goal with this is to rest just as much time as needed between sets and keep the rest between reps to 15 seconds or less. We will then be moving into a strength conditioning EMOM with the goal of increasing capacity and targeting movement efficiency. The goal is to have little interference between reps and keep the amount of total volume lower in order to allow for greater focus movement integrity.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Strict Handstand Push-Ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core. 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 DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.
-Rope Climb: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope. -Sub out pull to stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.
Dual Kettlebell Hang Clean and Jerk: Cycle the KB’s between the legs by popping through the hips to the shoulder and then extending at the hip and punching KB’s overhead. To get the KB’s to the shoulder work to rotate the KB’s to land smoothly onto the shoulder. We should land in a quarter squat to allow us to move directly into the punch overhead with the KB’s for the Jerk / Press. The KB’s should finish over the midline of the body with the biceps by the ear and the elbow locked out. The biggest scale for this one would just be to scale the load, or scale to a SA KB Hang Clean and Jerk. Scale to Dual DB Clean and Jerk for those that look uncomfortable with the KB’s as we want to see smooth and fast movement here.
-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
weightlifting:
Complete sets every 2 mins.
Overhead Squat 1x5 at 70% 1RM
Overhead Squat 1x4 at 75% 1RM
Overhead Squat 1x3 at 80% 1RM
Overhead Squat 1x3 at 80% 1RM
Overhead Squat 1x2 at 85% 1RM
Overhead Squat 1x2 at 85% 1RM
Metcon: "Window to the Wall"
As many reps as possible in 14 mins of:
75 Double Unders
25 Wall Balls, 20/14 lbs
5 Power Snatches, 135/95 lbs
75 Double Unders
25 Wall Balls, 20/14 lbs
10 Power Snatches, 135/95 lbs
75 Double Unders
25 Wall Balls, 20/14 lbs
15 Power Snatches, 135/95 lbs ...
Continue adding 5 Power Snatch reps each round until time expires.
Primary Objective: Get into the round of 20 Power Snatches
Secondary Objective: Complete each set of Double Unders and Wall Balls in a combined time of under 2:00 minutes
accessories:
3 rounds for quality of:
5 L/5 R Tempo Bulgarian Split Squats, pick load
8 Cuban Rotations, pick load
13 Weighted GHD Hip Extensions, pick load