WOD: Thursday 230518
Hear you lot enjoyed the thrusters from last Monday, so here’s some more.
• Daily Focus
Today the focus is on the barbell and more specifically overhead strength. The barbell conditioning portion will surely get the quads pumped, but that will leave a greater emphasis on the workout being what can you maintain in the press when your legs are juiced. We are have the strength be from the floor to allow a better primer for the conditioning piece, so utilizing a power clean into the Push Press and push jerk will help us work on barbell technique for the overhead presses as well as prime the system to pull the barbell from the floor.
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• Points of Performance, Coaching Cues, & Scaling Modifications
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. Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.
Push Jerks: Set-up in a strong front rack position with full grip on the 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. 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.
Thrusters: We want to see the barbell on 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.
Echo Bike Calories: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Scaling to an Assault Bike for 20/15 calories or a Bike Erg for 22/17 calories would be the move today.
weightlifting:
Every 1 min for 10 mins.
1x [ 1 Power Clean + 3 Push Press + 2 Push Jerks ], pick load
Starting at 65% of your 1RM push press and increasing load each set, building to 83-85% 1RM.
metcon: "Turing"
In 2 mins, for max reps:
Assault Bike for 20/15
Max reps in remaining time: Thrusters, 95/65 lbs
-- Rest 1 min --
In 2 mins, for max reps:
Assault Bike for 20/15
Max reps in remaining time: Thrusters, 115/75 lbs
-- Rest 1 min --
In 2 mins, for max reps:
Assault Bike for 20/15
Max reps in remaining time: Thrusters, 135/95 lbs
-- Rest 1 min --
In 2 mins, for max reps:
Assault Bike for 20/15
Max reps in remaining time Thrusters, 155/105 lbs
Accessories:
4 rounds of:
10 L/10 R Banded Terminal Knee Extensions
Reverse Sled Drag, pick load, 100 ft Sled Push, pick load, 100 ft
Max effort Weighted Wall Sit, 53/35 lbs