WOD: Tuesday 220412

All you need are deadlifts, because deadlifts are love.

• Workout Prep

For quality:

1 Power Clean + 5 Front Squats

3-5 Toes-to-bars (option for the day)

25-30 Double Unders or Single Unders

-- then --

1 Squat Clean + 4 Front Squats

3-5 Toes-to-bars (option for the day)

25-30 Double Unders or Single Unders

-Progress on load with this and then adjust load after primer to final weight.

-This primer is meant to get athletes up to their working weights and feel out the movements before tackling them in the workout. Go over the power clean and squat clean as well as the toes-to-bars prior to starting this.

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• Points of Performance & Coaching Cues

-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.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

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• Scaling Considerations

-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 dumbbell Romanian deadlifts.

-Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Front Squats: We can adjust loads, go to dumbbell front squats, or even go to a goblet squat variation today. If we do the latter, we should increase reps to 6-9 reps depending on the individual.

Strength:

Deadlift 9-7-5, using same weight per set, rest 20 secs between sets

-- Rest 2 mins --

Deadlift 9-7-5, using same weight per set, rest 20 secs between sets

-- Rest 2 mins --

Deadlift 9-7-5, using same weight per set, rest 20 secs between sets

Start at 60% 1RM and increase weight each round of 9-7-5.

“Hamm”

AMRAP 7 mins:

9 Toes-to-bars

3 Front Squats, 205/145 lbs

45 Double Unders

Goal: 4-5 rounds

Accessories:

3 rounds for quality of:

20 V-ups

10 Alternating Plank Bird Dogs