WOD: Thursday 240111

Finally, back to what we know and love here at Sanctify. Wall Walks.

• Coaching Notes

The focus today is on the barbell and learning how to develop power, quick turnover and ensuring a quality front rack position every time you receive the barbell. This is important both the Cleans today as well as the Thrusters. For both we would love to see a full hand grip remain on the barbell, but understand that some athletes as we get heavy will need to let that go and move into an open palm position. For the thrusters work harder to keep the full hand on the bar and help athletes learn how to move their elbows into a more vertical position as they come to the top of the Thruster. This means that in the Front Squat we are holding a typical front rack, but as we move more to the Push Press phase at a quarter squat position we are driving firmly overhead in a more vertical forearm position. The goal here is to learn how to move loads into a moderate heavy Thruster and then work on efficiency in the Wall Walk for 4 reps on the other minute. The third minute is meant to allow athletes to gain composure and adjust loads.

weightlifting:

Power Clean + Squat Clean + Jerk

Every 90s, 10 sets

Sets 1-4: 2+1+1, 60-70%

Sets 5-7: 1+2+1, 70-80%

Sets 8-10: 1+1+1, 80-85%

metcon: "Hold Me Back"

Every 1 min for 15 mins, alternating between:

6 Thrusters, 135/95 lbs

4 Wall Walks

Rest 1 min

Accessories:

3 rounds for quality of:

7 Parallel Bar Dips Ring Support Hold, 20 secs

Rest 1 min

10 Behind-the-Neck Strict Press, pick load

Barbell Overhead Hold, pick load, 20 secs

Rest 2 mins