WOD: Saturday 220611

Have a fabulous weekend folks! You certainly earned it this week.

• Daily Focus

We are now hitting test number 4 of our baseline test week for the new cycle. With this we are working into a heavy single for the day in our wave loading scheme for the clean and jerk. We will also be going into a very leg heavy/volume day with our conditioning piece today. It’s a classic couplet of deadlifts and box jumps. Deadlifts are meant to be relatively light throughout, but due to the speed of contraction and coupling with the box jumps, they will definitely pack a good punch. The target here is to build more muscular stamina and conditioning in the quads and hamstrings.

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• Points of Performance & Coaching Cues

Clean & Jerks: This is meant to be the variation that allows you to perform the lift for maximum load. This should mean that we are hitting a squat clean and split jerk today, however some may feel the power clean and push jerk is optimal. Keep the bar close while staying smooth off the floor. Accelerate through the hips and catch on the front rack before re-racking the barbell and adjusting hands for the split jerk. Stand tall, dip drive straight down and up, before punching hard overhead and locking out elbows and wrists overhead with biceps covering ears.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step down before hitting the next rep.

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• Scaling Considerations

Clean & Jerks: Moving to a hang power clean and push jerk is the preference for the day, however if athletes just have an issue going overhead we can maintain percentages and wave scheme and go to a squat clean or power clean today.

Deadlifts: The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dual dumbbell Romanian deadlifts. We could also move the barbell off the floor and go to a raised deadlift off blocks.

Box Jumps: We can scale to alternating step-ups or reduce the height today in order to maintain the stimulus.

Metcon:

“Bugler”

10 rounds for time of:

Run, 150 m

7 Chest-to-bar Pull-ups

7 Front Squats, 135/95 lbs

7 Handstand Push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Accessories:

3 rounds for quality of:

10 Reverse Nordic Curls

20 Single Arm Bent Over Rows, pick loa

Side Plank, 30 secs

Copenhagen Plank, 30 secs