WOD: Tuesday 230207
Boy, howdy. Look at that hair.
• Daily Focus
Today, the focus is on barbell work and challenging our athletes to really push the pace with a fun combo of hang power cleans, thrusters, and shoulder-to-overheads. There will definitely be some overload here in the upper body press as we are starting things off with strict press strength work before tackling thrusters and shoulder-to-overheads. The goal today is to work at high percentage on our strict press for quick cluster sets of increasing loads before going light on the barbell cycling work where mechanics and efficiency are the name of the game.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Strict Press: Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press.
-Scale: For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.
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.
-Scale: Sub for dual dumbbell hang power cleans or Russian kettlebell swings depending on the movement quality and athlete.
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.
-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.
Shoulder-to-Overheads: These reps should ideally be done as push jerks by setting 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. We can move to a push press, but the thought is that the thruster will fatigue the arms and we will need to stay with a jerk in order to maintain efficiency.
-Scale: Scale to a light strict press or dual dumbbell push press or strict press.
strength:
Every 3 mins for 15 mins do:
3 Strict Press, 80% 1RM
2 Strict Press, 85% 1RM
1 Strict Press, 90% 1RM
metcon: "What I Got"
7 rounds for time of:
7 Hang Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Shoulder-to-Overheads, 95/65 lbs
Time domain: 8-12 mins
Time cap: 15 mins
Accessories:
3 rounds of:
Kettlebell Overhead Carry, pick load, 100 ft
15 Deficit Parallette Push-ups
8 L/8 R Kettlebell Front Rack Bulgarian Split Squats, pick load
Max effort Wall Sit