WOD: Thursday 221103

The return of everyone’s favorite movement: Wall Walks.

• Daily Focus

The focus today is on the barbell and more specifically barbell cycling. The workout is built off of the classic barbell conditioning workout DT. We have placed the touch-and-go deadlifts at a heavier load in our strength portion and then moved the hang power cleans and push jerks to the conditioning portion with a little overload here on the shoulders with the addition of wall walks. Expect to have things get really challenging by about round 4. Noted is the fact that we are doing some pulling and pressing ahead of the workout. So keep the focus on efficiency and mechanics over loads, especially in the strength EMOM.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

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.

Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.

Push Jerks: Set-up in a strong front rack position with full grip on bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

-Scale: Let's scale to push press, then strict press, then move to dual dumbbell strict press. If it really is the range of motion overhead we can move to a half kneeling landmine press or dumbbell incline press.

Strength:

Every 1 min for 8 mins, alternating between:

5 Push Press, pick load

10 Deadlifts, pick load

Push Press- 90% 5RM

Deadlifts- touch-and-go, finishing weight from last week (across) or 60-70% 1RM

MetCon: "Unchained"

5 rounds for time of:

3 Wall Walks

12 Hang Power Cleans, 135/95 lbs

9 Push Jerks, 135/95 lbs

Time domain: 7-11 mins

Time cap: 15 mins

Accessories:

4 rounds for quality of:

5 Weighted Glute Ham Raise Eccentrics, pick load

20 Reverse Hypers, pick load

Weighted Sorenson Hold, pick load, 35 secs

Rest 2 mins