WOD: Thursday 221201

Dang Rachel, you got a permit to be carrying around those guns?

• Daily Focus

Today we are working into a clean complex to start things off and then working on absolute strength and muscular endurance during the strength portion. When looking over the day, you will notice that there is no specific conditioning built into the day. We are doing this to get an extra bump in strength and power development. By combining the clean complex with touch-and-go deadlifts we are continuing to build our capacity in barbell conditioning and more specifically posterior chain/hinge pattern development. We also want to make sure we don’t neglect the horizontal press, so we are throwing in a good ole’ fashion 5 rep bench to keep strength building alongside all the work we are doing for the overhead press.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Cleans: Keep chest tall on the set-up of each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the power position. Really work to hit that good quality triple extension before pulling into a quality quarter squat position.

-Scale: Sub hang power cleans or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

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.

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.

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Scale: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

Weightlifting:

12min, work up to max.

1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Power Clean ], must be done unbroken.

Sterngth:

Every 1 min for 15 mins, alternating between:

Deadlift 10-8-8-6-6, using heaviest weight per set

Bench Press 5-5-5-5-5, using heaviest weight per set

Min Rest

Accessories:

3 rounds for quality of:

15 Weighted Hip Extensions, pick load Sandbag

Bear Hug Carry, pick load, 100 ft

12 Feet Elevated Parallette Push-ups

20 Banded Tricep Press Downs