WOD: Tuesday 230919
• Coaching Notes
We are getting into a very specific barbell day here with the Clean and Jerk. We will start off with a specific focus on a technical complex today that will force us to keep loads lighter, but help to reinforce speed through the middle, a vertical dip and drive on the split jerk, and quality positions from the hip to the floor. We are starting off with a very specific warm-up today that should lead us directly into the barbell primer, where our main focus is to cue athletes through the complex then have them work up to their starting weight on the barbell. We are giving 3:00 minutes for each complex today because there are 6 movements within each complex and that will take some time to get through. The complex should have athletes feeling good and warm before moving into the barbell cycling piece. All we want to do here as coaches is to have athletes adjust loads then talk through how the flow goes and the intent. This is meant to be a sprint style descending rep scheme with a "DT' feel. A note for athletes is that this is a complex that should be done close to unbroken on each round of the workout.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
-Deadlift: 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. 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.
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 DB Hang Power Cleans or Russian KBS depending on the movement quality and athlete.
-Shoulder-to-Overheads : These reps should ideally be done as Push Jerk 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 to a light strict press or dual db push press or strict press
Weightlifting:
Every 3 mins for 15 mins.
1x [ 1 High Hang Squat Clean + 1 Split Jerk + 1 Hang Squat Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk ]
Starting at 70% of 1RM Clean and Jerk, Building over 5 Sets. Not touch-and-go.
metcon: "Barra Bella”
10-8-6-4-2 reps, for time of:
Deadlift, 155/105 lbs
Hang Power Clean, 155/105 lbs
Shoulder-to-Overhead, 155/105 lbs
Primary Goal: 5:00-7:00 minutes
Time Cap: 10:00 minutes
Optional Accessories A
3 rounds for reps of:
1 set at 50% of max Strict Handstand Push-ups
Optional Accessories B
2 rounds for quality of:
Wall Handstand Hold, 40 secs 20 Banded Tricep Extensions